Warm Up4 Rounds
10 jumping lunges 10 air squat 20 jump rope |
MetconFilthy FiftyFor Time:
50 Box jumps, 24/20 (L2 step ups) 50 Jumping pull-ups 50 Kettlebell swings, 35/26 50 Steps walking lunge 50 Knees to Elbows (L2 Knee Raises) 50 Push press, 45/35 50 Back extensions (L2 from floor) 50 Wall ball shots, 20/14 (L2 14/12) 50 Burpees 50 Double unders (L2 150 Singles) 40 minute cap. Every additional rep added as a second. |
OCR MetConBeast Training 5/7/2020 – OCR MetCon3 Mile Run, enter this time into TRIIB or Strava
10 Strides (100M @90% effort then walk 5M then jog 95M) Chest/Tri 3-10 Box Dips (toe assisted is ok, but dips not reverse dips) |
Virtual Workouts
Zoom.US
M-F Chicago Time
6AM Zoom ID: 273-979-944
12:00 Noon Zoom ID: 623-373-034
6PM Zoom ID: 132-585-764
Saturday 9AM Zoom ID: 960-938-043
Kids Class T-R
4:30PM Zoom ID: 278-135-918