Month: May 2019

05312019 Weightlifting Clean High Pulls+Power Clean (7 set, 2 High Pulls+1 Power Clean) Perform prescribed number of High Pulls followed immediately by Power Cleans Clean High Pulls+Power Clean (7 sets, 2 High Pull+3 Power Cleans) Perform prescribed number of High Pulls followed immediately by Power Cleans Keep weight light enough for quality reps Metcon Metcon… Read more »

05302019 Gymnastics Ring MU Transition (6 sets, 1-3 reps) Perform consecutive Muscle-ups on rings without pressing out of the dip. If successful with 3 reps hold medball between feet. Add medball weight to notes. Metcon 4 sets of: 10 False Grip Ring Rows 10 Ring Dips then 2-4 minutes MU Transition practice with feet on… Read more »

05292019 Weightlifting Snatch Complex – 3 position pull (1 set E2MOM for 14 minutes) High Hang Snatch Hang Snatch Snatch Power Snatch (6 reps E2MOM for 14 minutes) Metcon Metcon (Time) 21-15-9 reps for time of: DB Snatch 75/50 Burpees over the DB Perform Burpees next to DB jumping across it laterally. Metcon (Time) 21-15-9… Read more »

05282019 Warm-up Metcon Coaches choice! Ladder drills Cone drills Games Metcon Metcon Rotating EMOM(50 sec of work/10 sec transition), 3 rounds, 27 minutes: Wall Sit Plank Side Plank(switch at 20 sec) Arch Hold Hollow Hold Bridge Lunges Hold right Lunges Hold left Rest Cash Out Metcon Couch Stretch-2 minutes each side Pigeon Stretch-2 minutes each… Read more »

05272019 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. May be broken up int 20 rounds of… Read more »

05252019 Skill Metcon Rope Climbing practice

05242019 Weightlifting Thruster (2-2-2-2-2-2) Push Press (4-4-4-4-4-4) Only if you can’t squat today! Metcon Metcon (AMRAP – Rounds) Death by Burpee Pull-ups Perform Burpee Pull-ups Every Minute On the Minute, trying to complete the number of reps of the next minute mark. (starting at the top of the minute, complete 1 Burpee Pull-up before the… Read more »

05232019 Core Work Single Leg Deadlift to Single Leg Squat (10-10-10-10) Perform Deadlift, immediatly move into squat while still balanced on the same leg. Alternate legs each rep for a total of 10. Superset with 60 second plank with plate on back, 45/25 Single Leg Deadlift (10-10-10-10) Perform Deadlift while balance on one leg Use… Read more »

05222019 Weightlifting Hang Snatch (5-5-5-5-5) Hang Power Snatch (5-5-5-5-5) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest L1: Wall Ball 14/10# Kettlebell Swing 35/26# Box Jumps 12" Push Press 45/33# Row

05212019 Gymnastics Beat Swings+Kipping Pull-up+C2B (2 beat Swings+3 Kipping pull-ups+ max c2b) Complete unbroken sets of Beat Swings/Kipping Pull-ups/Chest to Bar Pull-ups in specified reps Record highest C2B set. Alternate with sets of 2-8 HSPUs.