Month: February 2020

Friday 02282020 Metcon Metcon (AMRAP – Reps) 24 minutes Rotating Every Minute On the Minute: 100ft Hi/Low Sled Push 180# / 135# 16 / 12 cal machine 15 Box Jump Overs 24" / 20"

Thursday 02272020 Skill Snatch Grip Deadlift (6-6-6-6-6) 2 second pause below kneecap before extending and finishingeach rep. 5 sets at 70% of 1RM Snatch. Metcon Metcon (Time) 5 Rounds for Time of: 5 Deadlifts 275# / 185# (or 60% 1RM) 10 Burpees over the bar Metcon (Time) 5 Rounds for time of: 10 Deadlifts 95#… Read more »

Wednesday 02262020 Weightlifting Bench Press (8-8-8-8-8) Metcon Metcon (Time) 21-15-9 reps for Time of: Ring Dips Front Rack Lunges 115# / 75# Metcon (Time) 21-15-9 reps for Time of: Hand Release Incline Push-ups Goblet Lunges 44# / 26# Hand release push-ups with feet on a 45lb bumper plate

Tuesday 02252020 Skill Front Squat (4-4-4-4-4) 5 sets at 70% 1 RM Clean. Pause for 4 second at bottom of first squat Metcon

02242020 Skill Metcon Alternate Every Minute On the Minute for 10 minutes: 10 Knees to Elbows 20 Russian Twists 20# / 14# Metcon Metcon (Time) 2 Rounds for Time: 30 Pull-ups 200m Burden Run 4 Rope Climbs 400m Run Burden = an object from the gym 20 – 70lbs

Friday 02212020 Skill Metcon E3MOM for 15 minutes: 50 Double Under 8 Strict Pull-ups 16 Pistols Metcon E3MOM for 15 minutes: 50 Single Unders 8 Strict Pull-ups (scale with bands or toe spot) 16 Lunges Metcon Metcon (Time) For Time: 40 Dumbbell Burpee Box Step Overs 50# / 35# on a 24" / 20" box… Read more »

Thursday 02202020 Skill Cleans + Split Jerks (E2MOM for 14 Minutes: 3+2) Complete prescribed reps of each movement back to back as a single set. Every 2 Minutes On the Minute for 14 minutes complete 3 Cleans + 2 Split Jerks Hang Power Cleans + Push Press (E2MOM for 14 minutes: 3+2) Complete prescribed reps… Read more »

Wednesday 02192020 Skill Metcon (Distance) Partner Run: Alternating with a partner, run as many meters as possible in 10 minutes One person works at a time and can run 200m, 400m, or 800m at a time. Runs must be one of the listed distances, but can be different each turn. L1 may modify to row,… Read more »

Tuesday 02182020 Skill Hang Snatch (5 reps E2MOM, 7 rounds) Only if OHS posture is flawless! Hang Power Snatch+Overhead Squat (5+1 E2MOM, 7 rounds) Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set. Only squat as deep as healthy shoulder/T-spine position allows. 5… Read more »

Monday 02172020 Skill Metcon (AMRAP – Reps) 12 minute Working Clock: 5-8 Box Pike Handstand Push-ups 30 Hollow Rocks No Rx. Add deficit each round you complete 8 unbroken BPHSPUs. Scale Hollow Rocks to Hollow Hold to build core strength. Put number of reps from most difficult set completed for score. Note deficit or modifications…. Read more »