Dead Bug Shoulder Sequence 3 rounds :30 alternating dead bugs :30 rest :30 belly-to-wall shoulder taps :30 rest :30 prone floor pulses w/ PVC :30 rest https://www.youtube.com/watch?v=I5xbsA71v1A - Only count total shoulder taps accumulated over 3 rounds. Focus on quality for each movement. Slow down to progress! EMOMx15 Minute 1: 8 double KB hang snatches [...]
Hang Power Clean 5x3 Increasing weight each set. Metcon 3RFT Every 5 minutes complete: 15 burpees over bar 15 S2OH (95/65) 15 v-ups Cash-out: 400m run with medball (20/14) -Score is total working time
Deadlift 1x5 15 minutes to establish heavy 5RM. 10-10 Part 1 8 minute AMRAP 8 front rack reverse lunge (115/75) 8 power clean and jerks RX+: (135/95) Rest 8 minutes before part 2. 10-10 Part 2 8 minute AMRAP 30 double unders 20 push-ups 10 ring dips
Back Squat 3x5 Week 3/12. Add 5lbs from Friday. Front Squat 5x5 Same weight as last Monday. 60-65% of 1RM. Metcon 3RFT 500m row 10 KB/DB (double) thrusters 15 KB swings (53/35) - No RX weight for thrusters. Choose a weight that is challenging/ moderately heavy for YOU!
OPEN GYM TODAY 3-5PM Metcon 15 min AMRAP 50' bear crawl 50' broad jump 50 air squats Rx+: Handstand walk instead of bear crawl
Mobility Clinic Today! Stick around for our mobility clinic at noon! Jeff from the Mettler Center will be teaching us about shoulder, arm, and wrist mobility. Invictus Partner Workout 3 rounds for time: Partner A rows 500m- While partner B performs a 100' walking lunges with Kettlebells (or Dumbbells) and then keeps KBs/DBs in overhead, [...]
Back Squat 3x5 Increase by 5lbs from Monday. Shoulder Press 1x5 4-6 attempts to establish a 5RM. Metcon In teams of two, alternating rounds, until you complete 10 rounds (5 each) for time of: 15 wall ball shots (20/14) 10 pull-ups 5 burpee box jump-overs (24/20) RX+: 8 C2B PU
Compression Drills https://www.youtube.com/watch?v=mC4sBN6E_R8&feature=youtu.be 3x4-6 reps forwards and backwards - Each set complete 4-6 reps forwards, then 4-6 backwards Prone Floor Pulses Lie on belly in hollow position (hips tucked under), arms extended overhead holding PVC, hands shoulder width apart. While keeping hollow position, head neutral and keeping forehead on ground, lift straight arms as high [...]
Power Snatch + Overhead Squat E90 Every 90 seconds, perform 1 power snatch and 1 overhead squat. Increase weight to find a heavy for the day. Metcon 3 RFT 100m suitcase carry (switch hands at 50m mark) (70/53) 20 KB swings (53/35) 30 push-ups 40 double unders
Metcon Every 8 minutes, for 24 minutes, for time(s): Round 1: 1000m row 20 toes-to-bar 20 thruster (95/65) Round 2: 1000m row 20 toes-to-bar 20 hang cleans (115/75) Round 3: 1000m row 20 toes-to-bar 20 deadlifts (135/95) Core Work 30-20-10 Russian twists Sit-ups - Weighted russian twists if possible