Monthly Archives: July 2016

Weightlifting Shoulder Press (Find 1RM (12min)) Push Press (2 x ME @ Shoulder Press 1RM above) (8min) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# (9min cap)  

“Franation” Metcon (Time) For time, (36min cap) 800m Run 21-15-9 Thrusters 65/55 Pull up 400m Run 15-12-9 Thrusters 95/65 Pull up 200m Run 9-6-3 Thrusters 115/75 Pull up  

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 aContinue reading “Friday, 7/29/16”

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 –Continue reading “Thursday, 7/28/16”

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 workoutContinue reading “Wednesday, 7/27/16”

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  

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 groundContinue reading “Monday, 7/25/16”