05.23.17
Metcon 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood • 12 Pull-ups Partner Wall Balls 100 wall balls (30/20) - one partner working at a time - 15 minute cap
05.22.17
Metcon 3RFT: 10 power cleans (115/65) 10 front squats 10 jerks 50 double unders RX must be completed under 10 minutes Rx+ = (135/95) must be completed under 12 minutes Back Squat 1x1 Work up to a heavy 1 rep back squat. Not necessarily a 1RM. Back Squat for load: #1: 1 rep
05.20.17
Fight Gone Bad Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20" box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop [...]
05.19.17
"Surfer on Acid" 3 rounds of: 400m run 21 burpees 3-Position Clean + 1 Jerk 6 sets, increasing weight 1. Hi-Hang – Shoulders even with or slightly behind barbell, bar in contact with pelvis 2. Hang – barbell just above knee 3. Low-Hang – weights hang 2″ from the floor + 1 Jerk 100 sit-ups [...]
05.18.17
Bench Press 6x4 Pendlay Row 6x6 Metcon For time (25 minute time cap): •150 single-unders •20 bar muscle-ups •10 squat cleans, 115 lb./80 lb. •150 single-unders •15 bar muscle-ups •15 squat cleans, 115 lb./80 lb. •150 single-unders •10 bar muscle-ups •20 squat cleans, 115 lb./80 lb. •150 single-unders
05.17.17
Hang Clean 5x3 Hang (squat) cleans without dropping the bar. Increase weight each set for a 3RM. "2017 Regional Event 3" For time (16 minute time cap): 100' DB overhead walking lunge (80/55 - single arm) 100 double unders 50 wall ball shots (30/20) 10 rope climbs 50 wall ball shots 100 double unders 100' [...]
05.16.17
Metcon 3 minute AMRAP: (12/9)* calorie row 12 power snatches (95/65) Rest 3 minutes 3 minute AMRAP: (12/9) calorie row 8 power snatches (115/80) Rest 3 minutes 3 minute AMRAP: (12/9) calorie row 4 power snatches (135/95) *12 calories for men, 9 for women Metcon 3 rounds: Max effort, unbroken set of Muscle-ups Rest 30 [...]
05.15.17
Back Squat 1RM Metcon 4 rounds for time 9 power cleans (135/95) 15 push-ups 21 squats 200m run
05.13.17
DU AMRAP 10 min AMRAP 50 double unders 10 DB/KB step ups (note weight in comments) Rest 5 minutes before next AMRAP S2OH AMRAP 4 minute AMRAP ME S2OH (115/85) Coach's Choice Core
05.12.17
Power Clean 5x3 15 minutes to work up to 3RM. Maya 17 minute AMRAP: 20 calorie row 17 power snatches (75/55) 20 box jumps (24/20) 17 wall balls (20/14) Mobility Stretches Coach's choice