Month: October 2018

Nov 1st 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 »

Oct 31st Weightlifting Metcon (Weight) 15 minutes to build to a heavy: Hang clean +Jerk +Front squat + Jerk Metcon (Weight) 2 Power cleans + 2 Jerks Jerk can be power jerk or split jerk or one of each. Metcon Metcon (Time) Partner Chipper: as a team accumulate: 150 cals on a machine 200 Box… Read more »

Oct 30th Gymnastics Metcon 3×5 Hollow/arch rolls 3×8 Knees to elbows 3×5-10 Toes to bar (tuck +kick vs hollow arch) Complete all 3 sets of one movement before moving on to the next. Metcon 3×5 Hollow/arch rocks 3×10 Beat swings 3×5-10 Building kip to TTB Complete all 3 sets of one movement before moving on… Read more »

Oct 29th Weightlifting Push Press (8-8-8-8) Metcon Metcon (Time) 50DU+ 30 Lunges 50DU+ 30 Lunges+20 DB Push press 50DU+ 30 Lunges+20 DB Push press +30 V-ups 50DU+ 30 Lunges+ DB 20 Push press+30 V-ups+400m Run Metcon (Time) 100SU+ 30 Lunges 100SU+ 30 Lunges+20 Push press 45/35# 100SU+ 30 Lunges+20 Push press +30 V-ups 100SU+ 30… Read more »

Oct 26th Weightlifting Deadlift (5×3) Tempo deadlift: 3 concentric 1 pause at top 5 eccentric 1 pause at ground Metcon Metcon (AMRAP – Reps) 5min stations: Sled 135/90# Rope climbs Burpees

Oct 25th Skill Metcon (AMRAP – Rounds and Reps) 15 minute AMRAC: 6 Candlestick pistols Heavy 125m weighted carry Metcon Metcon (Time) 3 Rounds: 14 Front squat 75/55# 200m Run Right into 3 Rounds: 20 DB snatch 50/35# 10 Toes to bar Metcon (Time) 3 Rounds: 14 (KB) Goblet squat 53/35# 200m Run Right into… Read more »

Oct 24th Gymnastics Metcon (AMRAP – Reps) EMOM: for 10 minutes 3-10 HSPU *choose a number that you are certain you can hit each minute then the last minute treat as an amrap. Metcon HSPU progression: 200ft Bear walk 3 Conans Accumulate 2min HS hold or wall walk Negative or Kip Metcon Metcon (Time) 3,6,9,12,15… Read more »

Oct 23rd Gymnastics Metcon 3×8 Ice cream makers 5×1 Jumping muscle ups 3x1Muscle up shoot through Full muscle up Metcon 3×5 Low ring shoot throughs 5×3 Negative ring dips 3×8 Building ice cream makers Metcon Metcon (AMRAP – Reps) "Gut check" 20min Partner AMARAP: Cals on a machine *E4MOM 30 sprinter sit ups

Oct 22nd Weightlifting Snatch Complex – 3 position pull (3-3-3-3-3) High Hang Snatch Hang Snatch Snatch Hang Snatch (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 30 Wall balls 20/14# 60 Double under 3 Muscle ups Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 30 Wall balls 100 Single unders 6… Read more »

Oct 19th Weightlifting Clean (3-3-3-3-3) Metcon Metcon (Time) 3 Rounds: Run 800m 30 KBS 53/35# Metcon (Time) 3 Rounds: Run 600m (400+200) 30 KBS 35/26#