Monthly Archives: September 2016

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 squatsContinue reading “Saturday, 10/1/16”

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 aContinue reading “Friday, 9/30/16”

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 matContinue reading “Thursday, 9/29/16”

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:Continue reading “Wednesday, 9/28/16”

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.

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 runContinue reading “Monday, 9/26/16”

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 – MuscleContinue reading “Friday, 9/23/16”

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 RoundContinue reading “Thursday, 9/22/16”

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.Continue reading “Wednesday, 9/21/16”

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 scoreContinue reading “Tuesday, 9/20/16”