Month: August 2019

08302019 Weightlifting Hang Clean (2-2-2-2-2-2-2) Hang Power Clean (5-5-5-5-5-5-5) Metcon

08292019 Gymnastics Practice Rope Climbs and Dball Cleans. Metcon Metcon (Time) In a 20 min clock complete as much of the following work as possible: 7 Sled Pushes 180/135 1-mile run 7 Rope Climbs 30 Dball over Shoulder 100/70 Break up the work as you see fit. Scale the Weight on Dball over shoulder as… Read more »

08282019 Core Work Metcon 12 minute AMRAP: 20 Abmat SItups 20 Russian Twists 45 second Side Plank each side 45 second plank Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 DB Snatch 45/30 4 Wall Climbs Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 DB Snatch 25/15 2 Wall Climbs

08272019 Gymnastics Weighted Ring Dips (strict) (5-5-5-5-5) Front Rack Lunge (12-12-12-12) Metcon Metcon (Time) 10 Rounds for time: 10 Burpees 15 Wall Balls 20/14 35 Double Unders 30 second rest Metcon (Time) 10 RFT: 10 Burpees 10 Wall Balls 14/10 70 Single Unders 30 second rest

08262019 Weightlifting Deadlift (3-3-3-3) Working sets are 70%+ Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

08232019 Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (Time) 30-20-10 reps for Time of: Power Snatch 75#/55# Wall Balls 30#/20# Metcon (Time) 30-20-10 reps for Time of: American KB Swings 53#/35# Wall Balls 20#/14#

08222019 Skill Weighted Pull-ups (5-5-5) STRICT! Use bands if necessary to complete 5 reps unbroken. Weighted Pull-ups (2-2-2-2) STRICT! Use bands if necessary to complete 2 reps unbroken. Metcon Metcon (AMRAP – Reps) Alternating EMOM for 12 minutes: 20/14 Cal Machine 15 Burpees. Score starts at 12. Every round you fail to reach the reps… Read more »

08212019 Metcon Metcon (Time) For Time: 30 Pull-ups 30 Double Unders 30 Toes to Bar 30 Double Unders 30 Overhead Squats 95#/65# 30 Double Unders 30 Sumo Deadlift High Pull 95#/65# 30 Double Unders 30 Ring Dips 30 Double Unders 30 Thrusters 95#/65# 30 Double Unders 30 Single Leg Squats 30 Double Unders Chipper! 30… Read more »

08202019 Gymnastics Deficit Handstand Push-ups (6-6-6-6-6) If you complete 6 unbroken, increase the deficit until you cannot do 6 unbroken. Between sets complete 15 V-ups. Record deficit height in notes. Handstand Push-ups (6-6-6-6-6) Kipping HSPUs. If you complete 6 unbroken, create a deficit and increase the deficit until failure to hit 6 unbroken. Between sets… Read more »

08192019 Skill Power Clean and Jerk (5-5-5-5-5) Do Power Jerks to prep for DT Metcon 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