Saturday, 10/1/16

Metcon

Metcon (Time)
As team of 2
For time,
200m run (running with a band)
50 Sumo Deadlift High Pull 75/55
50 Box jumps 24/20
50 Push ups
200m run (running with a band)
50 Push press 75/55
50 Wall Ball shots 10ft/9ft 20/14#
50 Situps
200m run (running with a band)
50 Back squats 135/95
50  KB swings 1.5/1pood
50 Pull ups

(40min cap)
Only one person can work at a time. Both partners must run together holding a band.

 

Friday, 9/30/16

Weightlifting

Back Squat (70%x3, 80%x3, 90%x3 or more)

(15min)
Warm ups: 40%x5, 50%x5, 60%x3
** Start your snatch when you finish your squats

Snatch (Find 1RM )

(15min)
No more than 3 attempts for each weight. Work on your techniques with the bar for the rest of the time if you fail 3times on a weight.

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
400m Run
1 Squat snatch 95/65 (Rx+ 135/95)
9 Overhead squats 95/65 (Rx+ 135/95)
15 Pull ups

 

Thursday, 9/29/16

Gymnastics

We will run the clock for 15 minutes. Practice rope climb for the first 10 minutes and start EMOM 5 from Minute 10.

Metcon (AMRAP – Reps)

EMOM 5
2 Rope climbs

Scale: 8 Rope get ups

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 20
100 double-unders
100-ft. walking lunge

The floor mat is 4×6

 

Wednesday, 9/28/16

Weightlifting

Deadlift (70%x3, 80%x3, 90%x3 or more)
(15min)
Warm ups: 40%x5, 50%x5, 60%x3

Metcon

Metcon (AMRAP – Reps)

EMOM 12
Minute 0,3,6,9- 6 to 10 Strict Handstand push ups*
Minute 1,4,7,10- 6 Negative Push Press (7seconds down) 95/65
Minute 2,5,8,11- 6 Toe to bar + 25 Double unders**

*1HSPU scale: 1Handstand kick+1push ups
**T2B scale: K2E, DU scale: Single under

Metcon (AMRAP – Rounds and Reps)

AMRAP 14
3 Power Cleans 185/125
6 Burpee over bar
9 Air squats

Tuesday, 9/27/16

Weightlifting

Shoulder Press (70%x3, 80%x3, 90%x3 or more)

(15min)
Warm ups: 40%x5, 50%x5, 60%x3

Power Clean (Find 1RM )

(20min)

Metcon

Metcon (AMRAP – Reps)
AMRAP 7
21-15-9
Deadlift 225/145
Front Squat 135/95

If you finish 9 front squats before clock stops, start 21 DL again.

Monday, 9/26/16

Weightlifting

Back Squat (65%x5, 75%x5, 85%x5 or more)
Warm up: 40%x5, 50%x5 at your new Training Max. (Old TM+10lbs)
(15min)

Metcon

Metcon (Time)
For time,
800m run
80 Double Unders
21 Hang power cleans  135/95
then,

2 rounds of
400m run
40 Double unders
15 Hang Power cleans 135/95
then,

3 rounds of
200m run
20 Double unders
9 Hang power cleans 135/95

(30min cap)

 

Friday, 9/23/16

Gymnastics

Metcon (No Measure)

EMOM 12
Minute 0,3,6,9- 30 second Ring support*
Minute 1,4,7,10- 4 Negative Ring Rows (7 second down)
Minute 2,5,8,11- 30 second bar hold (dead hang)

Note if you make all unbroken.
* Use the same band that you use for ring dips if you need a support.

Skill work – Muscle up (Technique work (Choose 1 or 2 below))

1) Ring rows with box / Ring dip
2) Hip kipping with band
3) MU transition
4) Muscle up

(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
6 Handstand push-ups
12 Toe to bars
18 Hollow rocks
24 Hip extensions

 

Thursday, 9/22/16

Hyung

(10min) Taekeuk 2

Kicks & Strikes

Metcon (No Measure)
Skip Round Kick
Walking Round Kick
Shuffle Round Kick
Defensive Round kick
(20min)

Metcon

Metcon (AMRAP – Reps)
As teams of 2

EMOM 12
Minute 0,2,4,6,8,10- AMRAP 1
Touch and Go Skip Round kick (Partner A)
Minute 1,3,5,7,9,11- AMRAP 1
Touch and Go Skip Round kick (Partner B)

*Touch and Go Skip round kick – An athlete performs a push-up, then skips 10ft and executes a skip round kick on the target held by a partner. Each time, the athlete must skips back to the 10ft mark and does a push-up, then  SWITCH LEG.
Record total number of kicks from both partner A and B.

Wednesday, 9/21/16

For the next 4 weeks, you will add 5-10lbs to your Training Max.
New Training Max,
Press=Old TM+5lbs
Squat=Old TM+10lbs
Deadlift=Old TM+10lbs

Weightlifting

Deadlift (65%x5, 75%x5, 85%x5 or more)
(13min)
Warm ups: 40%x5, 50%x5

Gymnastics

We will spend total 7min on pistol. Practice technique for 4mins, and try to do 50 reps in 3 mins.
Pistols (50 reps in 3min)
(3min)

Metcon

Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#

In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
(25min cap)

 

Tuesday, 9/20/16

Strongman

Farmer’s Carry (3x200m Carry 2/1.5 pood)
(15min)

Metcon

Metcon (AMRAP – Reps)
EMOM 14
Odd: 15/12 Pull-ups
Even: 15 Wall Balls 20/14

Rest 2 min

EMOM 14
Odd: 10 Burpees (note if all sets are under :30s)
Even: 15 Russian KBS #70/53

For a male athlete, if you don’t miss any rep, total score is 385.
For a female athlete, if you don’t miss any rep, total score is 364.