Month: September 2018

Oct 1st Weightlifting Single Leg Deadlift (8-8-8-8-8) Control on descent, and don’t fall out of. 8 Reps per leg, no heavier than 35# KB or bare bar. Inverted Ring Rows (8-8-8-8-8) Ob barbell not rings. Metcon Metcon (Time) 6 Rounds for time with a partner: 20 Deadlift @185/125# 15 Cals 10 Pull ups *Athletes alternate… Read more »

Sep 28th Gymnastics Metcon HSPU progression – Strict Box HSPUs 3×8 Practice free standing HSPU with spotter (Singles) Metcon 5 Wall walks 30 sec HS hold 10 Slow negatives (wall or box) 10-20 HSPU on box or work on timing of kip on wall Metcon Metcon (Time) 8 Rounds: 2 Wall walks 8 Deadlifts 225/155#… Read more »

Sep 27th Weightlifting Back Rack Lunge (8-8-8-8) Metcon Metcon (AMRAP – Reps) 7 minute amrap: 3/3 6/6 9/9… Front squat 95/65# Box jumps

Sep 26th Weightlifting Hang Power Snatch (3-3-3-3-3-3) Metcon Metcon (Time) 3 Rounds: 30 KB Snatch 53/35# 20 Burpees over KB 100′ Single Arm Farmer Carry Metcon (Time) 3 Rounds: 30 DB Snatch 40/25# 20 Burpees over KB 100′ Single Arm Farmer Carry

Sep 25th Gymnastics Metcon 4 sets Toes to bar complex: 3 building beat swings 3 toes to bar 3 beat swings 20 second rest 5 Toes to Rings Metcon 4 sets Toes to bar progression: 20 C2 tucks 10 Beat swings Metcon Metcon (Time) "Annie" 50-40-30-20-10 Double Unders and Sit ups Rest 1 min Then… Read more »

sept 22 Metcon

Sep 21st Gymnastics Weighted Pull-ups (5-5-5-5-5) L1 is strict but unweighted. Weighted Ring Dips (strict) (5-5-5-5-5) L1 is strict but unweighted. Metcon Metcon (Time) 2 Rounds: 30 Med-ball cleans 20/14# 30 GHDSU 8 Muscle ups Metcon (Time) 2 Rounds: 30 Med-ball cleans 30 Sit ups 15 Pull ups

Sep 20th Gymnastics Weighted Pull-ups (5-5-5-5-5) Weighted Ring Dips (strict) (5-5-5-5-5) Metcon Metcon (Time) 2 Rounds: 50 Medball cleans 30 GHDSU 8 Muscle ups Metcon (Time) 2 Rounds: 30 Medball cleans 30 Sit ups 15 Pull ups

Sep 19th Weightlifting Front Squat (3-3-3-3-3-3) *Pause in the bottom for 3 seconds on the first rep of each set. Box Squat (3-3-3-3-3-3) Weighted back squat to a box. Come to a rested position on box and then squat off box with speed. Metcon Metcon (Time) 3 Rounds: 15 HSPU 20 Box jumps *Finish with… Read more »

Sep 18th Gymnastics Shoot Throughs (6-6-6) 1 shoot through= Push up+shoot+dip+shoot back have athletes alternate sets with partner Metcon Metcon (AMRAP – Rounds and Reps) 18 min Partner AMRAP: 39 cal Row 09 Rope climbs 18 D-Ball clean 790m Run Happy Birthday Coach JOE!!! 39=Age 09=Birth month 18=Birth day 79= Birth year