09.07.17
EMOMx10 EMOMx10 Minute 1: 6 deadlifts (60-75%) Minute 2: M.E. push-ups - Record push-ups in comments Metcon 4RFT 25 KB swings (53/35) 50 double-unders Coach's Choice Core
09.06.17
Metcon (No Score) EMOMx6 Minute 1: 4 wall-walks (or 45 seconds of wall-walks) Minute 2: 45 second hollow body hold on pull-up bar Metcon (Partner WOD) In teams of two, partners alternate rounds: 30 minute AMRAP: 10 thrusters (95/65) 10 box jumps (24/20) 400m run
08.31.17
Bench Press 1x1 Establish a 1RM bench press. EMOMx15 Min 1: 6 power snatches (135/95) Min 2: 15 push-ups Min 3: 2 rope climbs RX+: Power Snatches (155/105); 1 Legless Rope Climb + 1 Rope Climb
08.22.17
EMOMx12 Minute 1: M.E. muscle-ups in 45 seconds (modification: low ring muscle-up progression x 3-4 reps or negative dips) Minute 2: M.E. handstand walk (modification: 1 box walk-around or nose and toes holds for 30 seconds) Minute 3: M.E. alternating pistols (if you’re proficient, add weight with a kettlebell) EMOMx18 Minute 1: 200/150m row Minute [...]
08.14.17
Front Rack Reverse Lunges 4x10 Increasing weight each set. Weighted Pull-ups 4x8 Superset with front rack reverse lunges Metcon EMOMx10 5 thrusters (115/75) 5 burpees - Rest 4 minutes before next metcon - Perfect score is 100 reps Metcon EMOMx6 5 suitcase deadlifts 50' suitcase walk (alternate side each round) - Score is weight of barbell [...]
06.15.17
Bench Press 6x2 Bench Press for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps #6: 2 reps EMOMx21 1) 10 KB deadlifts + 50ft farmer carry + 10 KB push press (53/35 ea hand, aim for UB each set) 2) 10 v-ups 3) 16 jumping lunges (8 [...]
06.12.17
Snatch Pull 4x3 Snatch Pull for load: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% #4: 3 reps @ 80% Snatch EMOMx6 Increasing weight each minute. Full snatch. Snatch for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 [...]
06.06.17
Christine 3 Rounds For Time • Row 500m • 1x BW Deadlifts, 12 reps • 21" boxjumps, 21 reps EMOMx10 Minute 1: 15 wall ball shots (20/14) Minute 2: 1 rope climb RX+: legless rope climb
06.05.17
Snatch EMOMx6 - increasing weight each round - max out at 80% of 1RM - full snatch Elizabeth 21-15-9 reps for time of: • Clean 135/95# • Ring dips Skill Work Choose a movement/skill that's a weakness and work on progressions for 10-15 min Snatch Grip Deadlift 3x2 All reps at 110% of 1RM snatch [...]
05.31.17
Fran 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Power Clean EMOMx4 Every minute on the minute, complete: 3 power cleans @ 65% Rest 2 minutes before next EMOM. Back Squat EOMOMx4 Every other minute on the minute for 4 rounds complete: 3 back squats @ 80%