Metcon – Page 2 – Warrior Mindset

Workhorse: Training

by Gene Crawford | Oct 14, 2019

Warm up: ~5:00

Metcon 15:00 CAP
800m Run
50x Thrusters @ 45#
40x Double Unders
20x Pull-ups
[12:41]

by Gene Crawford | Oct 9, 2019

30:00 CAP
1,600m Run
9x Pull-ups
9x Thrusters @95#
800m Run
15x Pull-ups
15x Thrusters @95#
400m Run
21x Pull-ups
21x Thrusters @95#
[27:04]

by Gene Crawford | Jul 22, 2019

3x Round by 15x Reps:
DB Floor Press @34#
DB Shoulder Press @34#
Box Dips

10:00 CAP
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpees
Deadlift @135#
[8:36]

12x 1:00 Rounds on the Heavy Bag

Kata: 5:00 Practice

by Gene Crawford | Jul 15, 2019

15:00 AMRAP
15x Thrusters 45#
15x Push-ups w/Shoulder Taps
15x Burpees
200m Run
[3+15]

Then 5:00 Rest

15:00 AMRAP
15x Goblet Squats 55#
200m Farmer’s Carry
15x RKBS
200m Run
[3]

by Gene Crawford | Jul 8, 2019

5×3 Back Squat 225#

14:00 AMRAP
14x DB Push-Press @50#
12x Box Jumps 24″
10x Burpee over DB
[5+3]