Month: November 2018

Nov 29th Weightlifting BTN Press (5-5-5-5-5) Behind the Neck Press is using either Jerk Grip or Snatch Grip we do this press and it can eith be strict/push/jerk style press. Push Press (5-5-5-5-5) Metcon Metcon (Time) 10-8-6-4-2 Jerk 185/125# 5-4-3-2-1 MU Metcon (Time) 10-8-6-4-2 Jerk 135/95# Pull ups

Nov 29th 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 »

Nov 28th Skill Metcon 20min amrac: 10 breath heavy D-ball hold at chest 8 each side Banded pull to HB press 20 Banded side steps 30 Mt climbers (&1 &2…) Metcon Metcon (Time) 6x500m Row/Ski Alternate with a partner, goal is to have 1:1 work: rest Score is total time of all intervals

Nov 27th Weightlifting Metcon (Weight) 4 sets: 12 Split squats with DBs (each side) 1 minute Chinese plank Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 14 RKBS 53/35# 20 Sit ups 14 KB squat cleans (7 each arm) 60 Double unders Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 14 RKBS… Read more »

Nov 26th Metcon Weightlifting Clean and Jerk (2-2-2-2-2-2) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Nov 23rd Metcon Warm-up Warm-up 4 Sets: 20 Jumping jacks 5 Inchworms with push up 20 Lunge + knee tuck 10 Scorpions Metcon At home workout: Run 1 mile *Rest 2 minutes 18 min alternating emom Odds-15 Burpees Evens-14 sprinter sit ups If you don’t conveniently have a mile measured out, run out for 4… Read more »

Nov 21st Weightlifting Clean Complex – 3 position pull (1-1-1-1-1) Hi Hang Clean Hang Clean Clean Metcon (Time) 4 rounds: 8 Hang squat cleans 115/75# 8 HSPU 8 Front rack lunges 8 HR push ups Metcon (Time) 4 rounds: 8 Hang squat cleans 75/55# 8 Box pike HSPU 8 Front rack lunges 8 Push ups… Read more »

Nov 20th Gymnastics Metcon 4 sets: 8 Banded seated ring MUs 20 sec Ring support hold 10-15 GHDSU Metcon 4 Sets: 100ft plank sliders 8 Strict pull ups 25 Sit ups Metcon Metcon (AMRAP – Reps) Open workout 11.4 10 min AMRAP: 60 Bar facing burpees 30 OHS 120/90# 10 Muscle ups Metcon (AMRAP –… Read more »

Nov 19th Weightlifting Banded Deadlift (4-4-4-4-4) Emphasis on speed and glute/ham activation. Preform as singles. Deadlift (4-4-4-4) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM for max total reps: Box jumps Row cals TTB/K2E Rest Any machine can be used for calories but rowing is first choice.

Nov 16th Weightlifting Thruster (5-5-5-5-5) Weight is taken from the ground. Metcon Metcon (Time) 4 Rounds: 16 DB step ups 8 Ring dips 40 Double unders Metcon (Time) 4 Rounds: 16 DB step ups 8 Ring dips 40 Double unders