Tag Archives: MetCon

Wednesday, July 19, 2017

Coordination and Balance
3×10 Pistols

With a 22 minute clock:
Run 1 mile
As many rounds as possible of:
10 Air Squats
8 Alternating Dumbbell/Kettlebell Snatches
6 Burpees

It’s time again to work on those pistols! We have a few options to modify and scale them depending on where you need work – strength, coordination, balance, or flexibility. Your Coach will walk you through some options and then you’ll work through 3 sets of 10 (5 per side). If you don’t have them yet, try a few modifications to work all the areas.

We will then put 22 minutes on the clock and you will start out with a one mile run, then you will come back inside and with your time remaining work through as many rounds as you can of 10 air squats, 8 alternating dumbbell or kettlebell snatches (you can even partner up with someone and share to alternate so you get to work both, ) and finally 6 burpees.

Goal is to have 12-ish minutes left for the movements. Hopefully people can get 5-7 rounds in. With larger classes, people will have to share the dumbbells. People can also use kettlebells for the snatches.

Sunday, July 16, 2017

Sunday FUNday!
In teams of 3-4
Grab a deck of cards and shuffle them real good!
Everyone must complete the movements/reps before flipping the next card.

The number on the card is the number of reps you’ll do of that movement. Face cards are 10, Aces are 1.

Suits are as follows:
Clubs – Sit Ups
Diamonds – Push Ups
Spades – Burpees
Hearts – Air Squats
Jokers – 400m Run

Saturday, July 15, 2017

Partner WOD:
Partner 1: 200m Sandbag Run
Partner 2: 10 Kettlebell Swings, 10 Goblet Squats, as many times as possible

Score it total number of reps completed. Partners will switch between running and kettlebells. Partner 1 will continue wherever Partner 2 left off (if the first person did 9 kbs, person 2 would do 1 kbs and then go onto squats.)

If weather is nice, have people do the workout outside rather than running in and out of the building.

Wednesday, July 12, 2017

Strength and full range of motion
3×10 Pistols

3 Rounds
Row 50 calories
150 Double Unders
50 Sit Ups

We are going to work on those pistols again today! These might be a weakness for you right now, but we are going to work all month long to make them a strength! I know several people have already gotten their first pistols this month – congratulations and make sure to put that on the Accomplishments Board and ring that bell!

Our workout today is like Annie – but better!

Larger classes with split up and half will start with the sit ups, then the double unders, and then row. Hopefully everyone will stagger enough that rower space won’t be an issue. A 50 calorie row should take about 3-4 minutes. Try for 1 calorie per pull. 150 double unders plus 50 sit ups should take about the same amount of time (coincidence?!?!)

When you partner up for this to share rowers, pick someone that is about the same speed at double unders as you are (this will be the biggest varying factor in the workout.) It is a lot of double unders and today is a great day to work on them – we have a lot of reps, a longer workout, and a great chance to get that heart rate up whether we are doing double unders or attempts. The Coach will help you pick a good number of double unders for scaling, a good number of attempts to make at them, and/or a good amount of time to spend working on them today. It’s great to practice double unders under pressure and when you are tired – it definitely changes the dynamic of the movement!

Wednesday, July 5, 2017

Ankle and Hip Flexibility for full range of motion
3×10 Pistols

5K Row

We are going to work on some pistols today! We will focus on the ankle and hip mobility to make sure that we can get into that good bottom of the pistol position. We have a lot of different ways to work on and modify pistols depending on where you are having difficulties. We’ll use some of those and work through 3 sets of 10 reps (5 per leg).

After that we are going to tackle a 5k row! This is a great benchmark workout to do and will be a good recovery after yesterday’s workout. Obviously we have 8 rowers and larger classes than that, so half with start with the row and the other half will work on the pistols. Then the class will switch. We’ll have the faster rowers go in the first group.

You may find it easier to set the rower monitor so that it counts down from 5000m to zero. This is a tough one for sure. Be sure you are mentally in the game for this row. Have fun with this one today!

Tuesday, July 4, 2017

One Workout at 9am
100 each, any way you’d like:
Double Unders
Sit Ups
Ring Rows/Pull Ups
Push Ups
Air Squats
Kettlebell Swings
Wall Balls
Box Jumps
Then, a 776m run to finish it all off for 1776 reps completed!

One class at 9:00am today. Gym Closed the rest of the day – enjoy your day!

Group up with a few other people to share equipment and space. You can modify total number of reps if needed, or partner up with someone (which I highly recommend…this one is pretty brutal.)

Wednesday, June 28, 2017


800m Run
5 Rounds
40 Double unders
30 Situps
20 Wall balls

This our last chance this month to work on our running skills in a practice setting. Use it well. Try to internalize the things we have learned this month and use them as we go forward.

After skill work we will start the WOD off with an 800m run. The goal here would be less than 5 minutes. Move quickly but still far short of sprinting. After you return from that its onto 5 rounds of double unders, sit ups, and wall balls. Your goal should be to adopt a sustainable pace as quickly as possible and then maintain that for the entire 5 rounds. Keep the pace steady and reduce or eliminate the breaks. You should be breathing moderately heavy the whole time but it shouldn’t feel like you can’t keep it up.