Month: July 2019

08012019 Gymnastics Metcon Alternating EMOM for 10 minutes: Single Leg Squat practice Handstand Walking practice Metcon Alternating EMOM for 10 minutes: Conans Single Leg Squat to Box w/ 3 second negative Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 8 minutes of: 8 Power Cleans 135/95 8 Air Squats… Read more »

07312019 Metcon Metcon (AMRAP – Rounds) 24 min rotating EMOM: 15 Ball slams 50/25 15 Burpees 12 Farmer Carry Lunges 70/53

07302019 Gymnastics Bar Muscle-ups (5 x 2-5) 15 GHD Sit-ups between sets Metcon 3 sets of: 10 False Grip Ring Rows 10 Ring Dips 15 V-ups After 3 sets, practice shoot throughs from under the rig, until L2 is finished. Metcon Metcon (Time) Partner Chipper: 200 Double Unders 120 calories on a Machine 120 Push-ups… Read more »

07292019 Skill Front Rack Box Step-up (20-20-20-20) Clean the weight and step up on a box that puts hip crease below parrallel Farmer Carry Step-up (20-20-20-20) With a Kettlebell/Dumbbell in each hand step up on a box that puts hip crease below parrallel Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead… Read more »

07262019 Weightlifting Push Press (1-1-1-1-1-1-1) Push Press (5-5-5-5-5) Metcon Metcon (Time) 10 Rounds for Time of: 9 Thrusters 95/65 35 Double Unders 20 minute cap Metcon (Time) 10 Rounds for Time of: 9 Thrusters 45/35 70 Single Unders 20 minute cap

07252019 Metcon (Time) 24 minutes to complete the following work in any order/increments: 1 mile Run 80 Box Jumps 24/20 80 Burpees 1600m/1300m Row Scaling: Shorter box height Bike 3 miles instead of running

07242019 Skill Front Rack Box Step (12-12-12-12) Clean the Weight and Step up on a Box that puts hip crease below parrallel 45 second Hollow Hold between sets Farmer Carry Step Up (12-12-12-12) With a Kettlebell/Dumbbell in each hand step up on a box that puts hip crease below parrallel 45 second Plank between sets…. Read more »

07232019 Skill Beep Test (AMRAP – Rounds and Reps) This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed… Read more »

07222019 Weightlifting Snatch (1-1-1-1-1-1-1) Power Snatch (5-5-5-5-5) Metcon Metcon (3 Rounds for reps) E6MOM for 18 minutes: 400m Run 20 DB Snatch 50/35 20 Chest to Bar Pull-ups. 5 min cap each round. If you do not complete the work in 5 minutes, your time is 5 min + the number of unfinished reps as… Read more »

07192019 Weightlifting Clean and Jerk (2 reps E2MOM for 10 minutes) 80%+ of 1RM. Warm-up while L1 is starting, jump in with 10 minutes remaining Clean and Jerk (4 reps E2MOM for 18 minutes) Focus on technique, keep weight managable Metcon Metcon (Time) 3 Rounds for Time: 400m Run 12 HSPUs 25 Medball Cleans 30/20… Read more »