Month: May 2019

05202019 Skill Clean Complex – 3 position pull (1 set E2MOM for 14 minutes) Hi Hang Clean Hang Clean Clean Power Cleans + Front Squats (5+5 E2MOM for 14 minutes) Complete Power Cleans immediately followed by Front Squats for designated reps Metcon Metcon (Time) 15-12-9-6-3 Reps for Time of: Power Cleans 115/75 Calories on any… Read more »

05182019 Skill Metcon (AMRAP – Reps) 10 min EMOM: Double Unders Abs Metcon Metcon Fun with Coach Blake!

05172019 Weightlifting Snatch (3-3-3-3-3) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Metcon (Time) 5 Rounds for Time of: 400m Run 20 DB Snatch 35#/20#

05162019 Skill Metcon Rowing Drills Metcon Metcon (10 Rounds for reps) E3MOM for 30 mins: 1 min Max effort Row

05152019 Weightlifting Power Jerk (3-3-3-3-3) Metcon Metcon (3 Rounds for reps) 3 min AMRAPs: Wall Balls 20/14 Sled Push 180/135 Ring Dips 3 minutes at each station completing as many reps as possible. 1 min transition time. Sled is 1 rep for every 10 feet marked with cones. Metcon (3 Rounds for reps) 3 min… Read more »

05142019 Core Work Metcon (Time) 10 min Clock: Accumulate 5 minutes in a Plank Every time you break do 1 Rope Climb Metcon (Time) 10 min Clock: Accumulate 5 minutes in a Plank Every time you break do 6 Hanging Knee Raises on a rope. Metcon Metcon (Time) Chipper: 1000m Row 50 Toes to Bar… Read more »

05132019 Weightlifting Clean (3-3-3-3-3) Metcon Metcon (Time) 3 Rounds for Times: 25 KB Swings 53/35 25 Goblet Squats 25 Pull-ups Metcon (Time) 3 Rounds for Time: 25 KB Swings 35/26 25 Goblet Squats 35/26 25 Jumping Pull-ups

05102019 Weightlifting Back Squat (1-1-1-1-1) Back Squat (6-6-6-6-6) Metcon Metcon (Time) 21-15-9: Front Rack Lunge 135/95 Handstand Pushups Metcon (Time) 21-15-9: DB Box Step Overs 40/25 Hand Release Pushups

05092019 Weightlifting Snatch Complex – 3 position pull (3-3-3-3-3-3-3) High Hang Snatch Hang Snatch Snatch E2MOM for 14 minutes. Goal is to move up each round! Hang Power Snatch (5-5-5-5-5-5-5-5-5-5) EMOM for 12 minutes. The goal here is for folks NEW to the Snatch to stay at light weight and practice good timing and landing… Read more »

05082019 Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# L1 – 20 min time cap.