Month: June 2019

07012019 Weightlifting Metcon (Weight) 15 minute clock: 2 Clean Hi Pulls + 2 Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 DB Power Cleans 50/35 12 Front Rack Lunges 12 Box Jump Overs 24/20 Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 DB Power Cleans 30/20 12 Medball… Read more »

06282019 Weightlifting Snatch (3-3-3-3-3) Overhead Squat (5-5-5-5-5) TEMPO 3/3/1/1. Descend slowly/hold at the bottom/ascend normally/reset, don’t rush into the next rep. Metcon Metcon (Time) 21-15-9 reps for Time of: Power Clean 135/95 Assault BIke calories Metcon (Time) 21-15-9 reps for Time of: Power Clean 75/55 Rower calories

06272019 Skill Double Under Progression (Max reps) 1min work 1min rest: -Single unders x2 -Single unders with double jump building height each time x2 -High jumping singles x1 -4 singles 1 double x2 -1 single 1 double x1 -Double under attempts x1 Metcon Metcon (Time) 6k Partner Row for Time.

06262019 Weightlifting Thruster (5-5-5-5-5) Push Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) Two 6 minute AMRAPS. AMRAP #1: 1 Sled Push 180/135 10 Pullups -3 minute Rest AMRAP #2: 6 Deadlifts 225/155 2 Wall Climbs Metcon (AMRAP – Rounds and Reps) Two 6 minute AMRAPs. AMRAP #1: 1 Sled Push 135/90 10 Jumping… Read more »

06252019 Skill Metcon 12 minute Rotating EMOM: Handstand Walk 25 second L Sit 20 GHD Hip Extensions Metcon 12 minute Rotating EMOM: Conans 45 second Plank 15 KB Swings Metcon Metcon (Time) 5 Rounds for Time: 400m Run 2 Rope Climbs 15 Power Snatch 95/65 60 Double Unders Metcon (Time) 4 Rounds for Time: 400m… Read more »

06242019 Weightlifting Clean (3-3-3-3-3) Full squat clean! Use L1 skill to practice if they aren’t there today Paused Front Squat (3-3-3-3-3) Hold for 4 seconds in the bottom of each rep. Focus on squat depth and mobility. Practice Clean technique between sets. Metcon Metcon (Time) For Time: 100 Wall Balls 30/20 -every time you break… Read more »

06212019 Weightlifting Metcon (Weight) 5 sets of: 2 Snatch Hi Pulls + 2 Hang Power Snatch + 6 Box Jumps 30/20 Move immediately from one movement to the next, completing all 10 reps as a single set. Hang Power Snatch (4-4-4-4-4) Move immediately from Snatches to 6 Box Jumps, completing all 10 reps as a… Read more »

06202019 Skill Metcon (4 Rounds for reps) E4MOM for 16 minutes: 400m Run Metcon Metcon (Time) 1000m Row 30 Toes to Bar 30 Burpees 300ft Farmer Carry 70/53 30 Burpees 30 Toes to Bar 300ft Front Rack Carry 70/53 Metcon (Time) 1000m Row 30 Abmat Situps 30 Burpees 300ft Farmer Carry 44/26 30 Burpees 30… Read more »

06192019 Weightlifting Hang Clean (4-4-4-4-4) Immediately following each set perform 12 Russian KB Swings 70lbs/53lbs Hang Power Clean (6-6-6-6-6) Immediately following each set perform 12 HEAVY Russian KB Swings Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

06182019 Gymnastics Single Leg Deadlift to Single Leg Squat (10-10-10-10-10) Perform Deadlift then immediately move into squat while still balanced on the same leg. Increase weight each time you successfully complete an unbroken set. Between sets: 40′ Handstand walk (or 1 minute attempt) 15 V-ups Metcon 4 sets of: 10 False Grip Ring Rows (elevate… Read more »