Friday, 7/29/16

Class will start with group warm up, and we will have 7-10 minutes to work on Rope Climb.

Why do we do Hero WODs??? 
***WEAR LONG SOCKS!!!!!

Metcon

Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

To learn more about Sisson click here
** Rope climb should be started from rope get up from the ground since we got 11ft high rope. Rope climb can be scaled with 3 rope get ups.
**Run with 20/14 Med ball.

 

Thursday, 7/28/16

Weightlifting

Deadlift (7×3@81-90% of 1RM)
(25min)
**3 Warm up sets -10reps at 50%, 5reps at 65%, 3 reps at 75%
**1-2min break between working sets.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

(14min cap)
Must have 320/200 DL for 1RM to do RX.
Inclined Push ups for scaled HSPUs

Metcon (AMRAP – Reps)

Sally Back squat 115/85

(5min)

 

Wednesday, 7/27/16

Hyung

Bo staff (10min)

Kicks & Strikes

Stretching Kicks (20min)
-Rising Kicks
-Diagonal Rising Kicks
-In-out Crescent Kicks
-Out-In Crescent Kicks

Metcon

Metcon (4 Rounds for reps)
Tabata 1- Rising Kicks+Push ups
Tabata 2- Diagonal Rising Kicks+Sit ups
Tabata 3-In-out Crescent Kicks+Burpees
Tabata 4- Out-in Crescent Kicks+Air squats
Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

Workout hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

This time, we have 2 exercises per a Tabata. Each athlete alternate those 2 exercises each round.

 

Tuesday, 7/26/16

Weightlifting

Squat Clean and Jerk (Find your 1RM )
(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 24
3 Clusters @65% of 1RM from above
6 Toe 2 Bars
9 Burpee over bar

Cluster=Squat Clean+Thruster
If you don’t have squat clean, you can power clean it and thruster

 

Monday, 7/25/16

Gymnastics

Metcon (AMRAP – Reps)
AMRAP 3
Muscle ups
or
Ring Dips
then,
2 Minute Break

AMRAP 3
Muscle ups
or
Ring Rows
then,
2 Minute Break

AMRAP 3
Muscle ups
or
4 Ring Dips and 4 Ring Rows

Metcon

Metcon (AMRAP – Reps)
AMRAP 21
3-6-9-12-15-18-21…
10m run
Strict HSPU

Must touch the ground on the turn around.
HSPU can be scaled with abmats, or Strict Press 95/55