Monthly Archives: April 2016

Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Gymnastics Rope Climb Progression  (Not for score ) Not for time (20min) 4 Rope pull up or get up 10 Foot work with the band 10 Get up on a box holding pull up bar 3 x 10 sec hold on the rope 1 11ft Rope climbContinue reading “Saturday, 4/30/16”

Weightlifting Deadlift (2-2-2-2-2-2-2-2-2-2 ) Find you 2RM, once you fail 3 times with the same weight, your deadlift session is over. Once you fail, work on your double under (25min cap) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#Continue reading “Friday, 4/29/16”

Hyung Bo staff (10min) Kicks & Strikes Various kicking combos for 15min Metcon Metcon (AMRAP – Reps) Tabata (as teams of 2) 1. Burpee Jump front snap kick 2. Sit up pop front snap kick 3. Figure 8 kick R-leg 4. Figure 8 kick L-leg Each Tabata is 8 rounds of 20 seconds on andContinue reading “Thursday, 4/28/16”

Weightlifting Back Squat (10-10-10 @ 70% of 1RM (10min) ) Behind The Neck Jerk (EMOM 7 3 Split Jerk BTN 65/35 ) Metcon Metcon (Time) Partner Murph Prep (20 min. cap) 20 rounds: 5 pull up 10 push-ups 15 Air Squats Partner A, runs 400 meters. Partner B is doing as many rounds and repsContinue reading “Wednesday, 4/27/16”

Did you sign up for Murph yet? May 30, to honor Lt. Michael Murph and to raise fund for fallen heroes and their families, we are running the WOD Murph. Check out the video. The WOD is hard, it could be one of the hardest, however we will face it and conquer this badass workContinue reading “Tuesday, 4/26/16”

Weightlifting Front Squat (10-10-10 @70% of 1RM (10min) ) 2min break between sets. Shoulder Press (5-5-3-3-2-2-1-1-1-1 (20min) ) Start working set at 50% of 1RM.  Add weight every other working sets for multiple rep-working sets, add weight every working set for the singles. Metcon Metcon (Time) Part C) 2 Rounds for Time: (15min cap) 21Continue reading “Monday, 4/25/16”

Hyung Taekeuk 4 jang (10min) Kicks & Strikes Metcon (AMRAP – Reps) Tabata (14 min) Tabata1. Rising Kick 1 min break Tabata2. In-out Crescent Kick 1 min break Tabata3. Front snap Kick Self Defense Becoming Bruce Lee #2 (10min)

Weightlifting Snatch (1-1-1-1-1-1-1-1-1-1 (30min)) Set 10th lift set to 105% of your old 1RM. and increase the weight 5% of that weight on each lift. Start at 55% for the first lift. Metcon Metcon (AMRAP – Reps) AMRAP 17 6 Burpee over bar 9 Overhead Squats 135/95 12 Ring Dip

Gymnastics Handstand Push-ups (3 x AMRAP 2 (15min) ) Can be scaled with push up/wall walk Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Time cap: 16min – 1min rest- Sit-ups (AMRAP 4min ) See if you can make 100, if you make 100, checkContinue reading “Thursday, 4/21/16”

Weightlifting Power Clean (1-1-1-1-1-1-1-1-1-1 (30min)) ***Add weight every lift. If you don’t know your 1RM, start with the bar (45/35), and when you find your 1RM (rep max) before the 10th lift, finish the rest of the lifts with your 1 RM. If you know your 1RM, Start your 1st lift at 55% of yourContinue reading “Wednesday, 4/19/16”