Archive for the ‘MetCon’ Category


4 RFT:

400m Run (Rest to 75%)
5 Explosive Pushups
5 Broad Jumps
10 4-Count Mountain Climbers (Rest to 75%)

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Friday: 092019

Posted: September 19, 2019 in MetCon
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8 RFT:

400m Run
8 Chinup
8 Ring Dip
8 Explosive Step-Up (24”/20” Box)

(Recover to 75% before each run)

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10 RFT:

200m Run
15 Pushup
15 Jumping Air Squat
15 Situp

(Recover to 75% before each run)

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2 RFT:

1600m Run
Complex (x10)

(Recover to 75% before each run)

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Complex:
5 Ring Row
10 Pushup
10 Step-up


3 RFT:

800m Run
25 Back Extension
25 Glute-Hamstring Raise
25 GHD Situp

(Recover to 75% before each run)

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Tuesday: 091019 (1-2)

Posted: September 9, 2019 in MetCon
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For reps:

“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee

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4 RFT:

10 Chinup
10 Dip
400m Run
10 Jumping Air Squat
10 Knees-to-Elbow

(Recover to 75% before each run)

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