Posts by Jarrod Ross

#16Mar2019 Cardio

Metcon

AMRAP 17:
– 20 Box Jumps 24/20″
– 30 Wall Balls 20/14lb
– 50 Double Unders

*Adjust box height and ball weight as appropriate
*Double Single Skips ilo DU

 

#15Mar2019 Cardio

Metcon

4 Rounds for Time:
– 200m Row (easy pace)
– 400m Row (hard pace)
– 1:00 AMRAP burpees
– 3 mins rest

*Record number of burpees each round
*10 cal easy, 20 cal hard on AAB if no rowers available

 

#14Mar2019 Cardio

Metcon

EMOM 20:
Minute 1: 10/8 Cal Row
Minute 2: 10 Burpees
Minute 3: 14 KB Swings 24/16kg
Minute 4: 14 Wall Balls 20/14lb

*8/6 Cal Bike if no rowers available
*Adjust KB and WB weights as appropriate

 

#12Mar2019 Cardio

Metcon

10 Rounds for Time:
– 10 KB SDLHP 24/16kg
– 10 Hand Release Push Ups
– 30 Double Unders

*Adjust KB weight as appropriate
*Double Single Skips ilo DU

 

#02Mar2019 Cardio

MetCon

Run Bear Run!

– 1.6km Run
– 40 Burpees
– 800m Run
– 30 Burpees
– 400m Run
– 20 Burpees
– 200m Run
– 10 Burpees

*Adjust burpee numbers as required

#01Mar2019 Cardio

No Comments

MetCon

On a 25 minute clock (for calories):
Row/Bike/Ski
– 50 seconds on, 10 seconds rest
– 40 seconds on, 20 seconds rest
– 30 seconds on, 30 seconds rest
– 20 seconds on, 40 seconds rest
– 10 seconds on, 50 seconds rest

*Same machine all the way through

#28Feb2019 Cardio

No Comments

MetCon

Jumping Julie

Cash In:
– 800m Run

For Time:
– 50 Double Unders
– 10 Box Jumps 24/20″
– 40 Double Unders
– 20 Box Jumps
– 30 Double Unders
– 30 Box Jumps
– 20 Double Unders
– 40 Box Jumps
– 10 Double Unders
– 50 Box Jumps
(40 mins)

*Double Single Skips ilo DU
*Adjust box height as appropriate

#27Feb2019 Cardio

No Comments

MetCon

Row Nate Row!

For Time:
– 4 Rounds of ‘Nate’
– 500m Row
– 3 Rounds of ‘Nate’
– 500m Row
– 2 Rounds of ‘Nate’
– 500m Row

*Nate: 2 Ring Muscle Ups, 4 HSPU, 8 KB Swings 32/24kg
*4 Pull Ups (any scaling option), 8 HRPU, lighter weight KB swing if required

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