Month: April 2018

May 1st Skill Max Height Box Jump (Distance) Max Height Box Jump Medball Throw (Distance) 20/14# throw. feet can’t cross line during throw. Ball must stay between 6 foot lane. Max distance. 3 efforts Metcon Metcon Plyo-Fight Gone Bad 3 Rounds 1 minute per movement Tuck jump over PVC off box Sled (45-70#) V-ups Ladders… Read more »

April 30th Weightlifting Glute bridge (12-12-12-12) Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes. Alternate with barbell complex Metcon (Weight) 4 sets: Hi-hang squat clean +2 Front squats Alternate with Glute ham bridges. Metcon Metcon (Time) 2 Rounds: 50 Lunges 25 Power snatch 95/65# 50 Sit ups Rx+ GHDSU… Read more »

April 21st Warm-up Warm-up 2 minute jump rope 3 Rounds: 15 Plate G2OH 20 Jumping jacks 20 Plank shoulder taps Skill Metcon 20min AMRAC: 1 Conan 200m Run 20 Banded monster walks R+L 6 Around the worlds (foam roller target) Metcon Metcon (AMRAP – Reps) 3 minute AMRAPs: *Double unders *Burpee pull ups *Squat cleans… Read more »

April 28th Warm-up Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

April 27th Weightlifting Back Squat (10-10-10-10-10) Metcon Metcon (Time) 25 Bodyweight back squats 50 HR push ups 75 KBS 53/35# 100 DU Max weight on back squat 225/155# Metcon (Time) 25 Front squats 50 Push ups 75 KBS 35/22# 200 Single unders Cash Out Metcon 2 minute couch stretch each side

April 26th Skill Metcon 20min AMRAP: Hurdles x4 sets Depth jumps x4 Bounding 100ft Jump to single leg on balance dot x6 Metcon Metcon Sally (flower) with deadlifts 135/95# Sally with push ups Sally with leg raises Metcon Sally (flower) with deadlifts 25% of 1RM Sally with incline push ups Sally with leg raises

April 25th Weightlifting Push Press (10-10-10-10-10) Arnold Press (16-16-16-16-16) Single arm press starting from a supinated grip and transitioning to a pronated grip as you press. Metcon Metcon (Time) 4 Rounds with a partner: Run 800m Row 800m *25min time cap P1 runs while P2 rows then switch. Ski=800m Bike=1 mile

April 24th Gymnastics Seated banded muscle ups (4-4-4-4-4-4) Take rings off of straps and attach to rig with bands. Sit flat on floor and start with arms fully extended then press through full muscle up. ALt with 100ft plank sliders. Metcon Metcon (Time) 4 Rounds: 8 Thrusters 95/65# 14 Box jumps 24/20in Right into… 2… Read more »

April 23rd Weightlifting Deadlift (10-10-10-10-10) Metcon Metcon (Time) 5 Rounds: 200ft Shuttle run 10 alt KB snatch 200ft Shuttle run 10 Burpees Metcon (Time) 5 Rounds: 200ft Shuttle run 10 alt DB snatch 200ft Shuttle run 10 Burpees

April 16th 2018 Weightlifting Banded Press (12-12-12-12) …right into 20 PVC Press Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: – 30 Double Unders – 10 Pull-ups – 3 Manmakers Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: – 60 Single Unders – 10 Jumping Pull-ups – 3 Manmakers