Tag Archives: MetCon

Saturday, September 23, 2017

Partner WOD:
Hold My Protein Shake…It’s GO Time!
9-Minute AMRAP
3 Minutes
– Box Jumps (24/20)
– Partner Holds Front Rack (95/65)
3 Minutes
– Pull-ups
– Partner Holds Tricep-extension On Box
3 Minutes
– Shoulder-to-overhead
– Partner Holds Bar Hang

Many of our athletes are competing in Partner Festivus this fall – so let’s go ahead and try out one of the workouts! If you enjoy it, maybe grab a partner and register for Festivus!

On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 3-minute mark the MC will announce it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. The partner will then perform pull-ups if you’re Intermediate or ring rows if you’re Novice or Master. Pull-ups or ring rows cannot be performed unless the partner is in a proper position with the static tricep hold. If the team is in the Intermediate division and one of the Athletes can’t do pull-ups, anytime there is a switch between the tricep hold and the pull-up, the Athlete who cannot do pull-ups must at least try to get one before switching back to the tricep hold. The Athlete doing pull-ups or ring rows may stop, get out of position and then regrip, reposition and begin reps again as long as their partner in the tricep hold doesn’t lose position. Athletes may switch any time and as often as they want during the 3-minute period.

At the 6-minute mark the MC will announce it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2OH). The partner doing S20H may get the barbell in the front rack position while the other Athlete gets into position for the static hang but S2OH reps cannot be performed unless the partner is static hanging from a bar. If the partner hanging drops from the bar the Athletes must switch. The partner hanging may adjust grip or even switch grips as long as they don’t drop and no part of the body other than their hands touch any part of the equipment. Athletes may switch any time and as often as they want during the 3-minute period.

Wednesday, September 20, 2017

Ski Erg
Proper use and care of the erg


*200m run after each round.

We are going to spend a bit of time learning about the new ski erg today. We only have the 1 so you won’t see it programmed in regular classes/workouts, but it will be used for personal training and as a modification option for athletes.

Just like the rowers and bikes, the ski erg is quite expensive so we want to make sure to take care of it and keep it well maintained so that we can use it for a long time. There are ropes instead of chains on this one, we want to make sure we use it properly. We will talk about proper use and care today.

After that, we are going to take some time to work through some burpees. After each round (I mean, at least the number goes down each round!) you will go out for a quick 200m run.

Not complicated. Not simple. Just a couplet of fun!

Time Cap: 26 minutes

Wednesday, September 13, 2017

Assault Bike
Proper form and technique, biking for calories vs meters

Choose your WOD today!
5 Pull Ups
10 Push Ups
15 Air Squats


5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups

Let’s talk a bit more about the Assault Bike today. We will talk about the difference between biking for meters and calories.

Then, we are going to let you choose which Benchmark Girl 20 minute AMRAP you want to take on today. Both involve pull ups, after that you will have to decide what other 2 movements you want to tackle today.

Monday, September 11, 2017

9/11 Memorial Workout
In honor of September 11th, today we will do our annual September 11th Memorial Workout. No music will be played during the workout. Take time to reflect on the events of that day and what America has become since then.

2001m Run
11 Box Jump (30/24)
11 Thruster (135/95)
11 Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 Kettlebell Swings (70/55)
11 Bar Over Burpees
11 Deadlift (135/95)
11 Push Press (135/95)
2001m Run

Do you remember where you were on 9/11/01 when you heard about the attacks on the Twin Towers?

We will do this workout today with no music. 2001 meters is about a mile and a quarter. You’ll turn right out the back door and run around the building on the sidewalk and then continue down the bike path until it ends at the cul de sac and come straight back on the bike path (don’t run around the building again on the way back.)

Then there are 11 reps of 9 different movements.  You’ll use the same bar/weight for the entire workout and it should be heavy. Finish it up with another run.

While you are out on the bike path running, think about the day and how our country has changed since then. No whining today. Embrace the suck.

Wednesday, September 6, 2017

Assault Bike
Properly adjusting the seat height and front/back
Figure out your numbers, write them down in your WOD Journal

7 Hang Power Clean (95/65)
7 Pull Ups
Rest 2 minutes
6 Alternating Pistols
6 Push Ups
Rest 2 Minutes
5 Hang Power Snatch (95/65)
5 Bar facing burpees
Rest 2 minutes
4 Deadlifts (185/135)
4 Handstand Push Ups
Rest 2 Minutes
3 Full Clean and Jerks (185/135)
3 Ring Dips

We are going to spend just a few minutes talking about adjusting the seat on the Assault for comfort and performance. Be sure to make a note of the seat positions somewhere so you’ll know how to adjust it the next time we use them.

After that we are going to take on 5 different couplets of 5 minutes each. You’ll find we are going to start with 7 reps of each movement and work our way down to 3 reps each.

It is an endurance day, today we are going to work on our endurance in a slightly different way than you may be used to. It’s not a long drawn out workout of getting your heartrate up to a point that you can maintain for a long time, but this time it’s 5 sprints. You should work as hard as you can for as long as you can for each of these 5 minutes. You will find you won’t recover fully in during the 2 minute rest and will pile on that “tired.” This is where we are working today – to push through and still find a way to keep up the intensity all the way through the end.

Monday, September 4, 2017

Labor Day – one class at 10:00am!

Hotshots 19
6 Rounds
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

The Yarnell Hill Fire was a wildfire near Yarnell, Arizona, ignited by lightning on June 28, 2013. On June 30, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots. We will honor these men today with this workout.

6 Rounds for the month (June), 30 Squats for the day it happened (30th). 19 heavy power cleans, one for each man that died that day. 7 strict pull ups and 400m run because these are both included in most firefighter physical testing.

This is probably the hardest workout I have ever done. It took me 57 minutes and 30 seconds back when it was originally released as a fundraiser/hero workout in 2013.

The names of the men will be written on the board. 19 can be a daunting number of heavy cleans, especially 6 times through. Don’t count the reps, look at a name each time you lift that bar. It makes getting through the movement more meaningful. No time cap today.

Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Wednesday, August 30, 2017

Kettlebells Thrusters

Max Effort Calorie Row
Rest 1 Minute
Max Effort Calorie Bike

*On the 2 minute marks get off and perform 5 Kettlebell Thrusters

We are going to start with some kettlebell thrusters! We’ll review the movement and pick a weight we can do 5 unbroken.

Then, we are going to use those 5 kettlebell thrusters in the workout! You’ll get 10 minutes on a rower and 10 minutes on a bike for max effort calories. Every 2 minutes you’ll hop off and knock out 5 thrusters. We’ll rest 1 minute in between so we can switch between the rower and the bikes. It doesn’t matter which one you start with today!