MetCon
5 Rounds for Time:
– 30 KB Swings 24/16kg
– 20/15 Cal Row
– 15 Wall Balls 20/14lb
– 10 Burpees
*Adjust KB and WB weights as required
*15/10 Cal Bike if no rowers available
#02Feb2019 Cardio
MetCon
Georgie
AMRAP 21:
Cash In: 65 Sit Ups
then AMRAP:
– 7 Burpees
– 11 Push Ups
– 22 KB Swings 24/16kg
*Adjust KB weight as appropriate
#01Feb2019 Cardio
MetCon
3 Rounds for Time:
– 30/21 Cal Bike
– 30 Handstand Push Ups
– 15/9 Cal Bike
– 15 Handstand Push Ups
*35/26, 20/14 Cals on AAB if no rowers available
*Hand Release Push Ups/HSPU on box/additional abmats ilo HSPU
#31Jan2019 Cardio
MetCon
5 Rounds for Time:
– 400m Run
– 2 Rope Climbs
– 20m Double DB Lunge 22.5/15kg
*Double Rope Pulls ilo Rope Climbs
*Adjust DB weight as appropriate
#30Jan2019 Cardio
MetCon
Brandon Swan ‘Pizza Credits’
For Time:
– 25 Burpees
– 50 Double Unders
– 50 Push Ups
– 100 Double Unders
– 75 Squats
– 150 Double Unders
– 75 Squats
– 100 Double Unders
– 50 Push Ups
– 50 Double Unders
– 25 Burpees
*Double Single Skips ilo Double Unders
*35min Time Cap
#29Jan2019 Cardio
MetCon
For Time:
25-20-15-10-5:
– Toes to Bar
– Wall Balls 20/14lb
– Alt DB Snatch 22.5/15kg
*Double Knee Raises ilo Toes to Bar
*Adjust WB and DB weights as appropriate
#28Jan2019 Cardio
MetCon
AMRAP 20:
– 30/21 Cal Row
– 25 Box Jump Overs 24/20″
– 20 Front Squats 61/43kg
*Adjust box height and BB weight as appropriate
*25/16 Cal AAB if no rowers available
#26Jan2019 Cardio
MetCon
Annie on the Run
50-40-30-20-10:
– Double Unders *
– AbMat Situps
– 400m Run b/w sets
* L1: Triple Single Unders
*Triple Single Skips ilo DU’s
*30min Time Cap
#25Jan2019 Cardio
MetCon
AMRAP 20:
– 1 Rope Climb
– 5 Burpees
– 200m Run
*3 Rope Pulls ilo Rope Climb
#24Jan2019 Cardio
MetCon
For Time:
10-20-30-40-50:
– Box Jumps 24/20″
– Cals on Rower
*Adjust box height as appropriate
*Alternating step ups ilo Box Jumps
*All rowers to be used prior to moving to a AAB
*If bike is to be utilised, minus 5 cals from each round
*35min Time Cap