Monthly Archives: November 2016

Gymnastics Metcon (4 Rounds for reps) EMOM 16 Minute 0,4,8,12- AMRAP1 Strict Chin-ups* Minute 1,5,9,13- AMRAP1 Ring-dips Minute 2,6,10,14- AMRAP1 KB Swings 1.5/1pood Minute 3,7,11,15- AMRAP1 Box Jump 24/20 *Use a band if you don’t have strict chin-ups Metcon Metcon (Time) For time, Run 800m 3 rounds 30 Wall Ball Shots 10ft/9ft 20#/14# 10 C2BContinue reading “Thursday, 12/1/16”

Weightlifting Behind The Neck Jerk (1-1-1-1-1-1-1-1) (15min) Find 1RM Total 8 rounds, add weight each round Deadlift (65%x5x5) (15min) From Training Max(90%+10lbs) Warm ups: 40%x5, 50%x5 Metcon Metcon (AMRAP – Reps) EMOM 12 1 Clean & Jerk 80%-90% of 1RM

Weightlifting Bear Complex (7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press (25min) 4 rounds of 7 sets of bear complex. Add weight each round. Find 1RM Bear complex Metcon Metcon (AMRAP – Rounds and Reps) AMRAP21 400m Run 21 Pull ups 21 Overhead Squats 95/65 400m Run 15 Pull ups 15Continue reading “Tuesday, 11/29/16”

From today for 4 weeks, we are running second cycle of 5×5 method. This time, we will use Training Max + 5-10lbs on your Squat, Deadlift, and Shoulder Press instead of Rep Max. For the Press, add 5lbs, for the others, add 10lbs each. Weightlifting Back Squat (65%x5x5) (15min) Warm ups: 40%x5, 50%x5 Add 10#Continue reading “Monday, 11/28/16”

Gymnastics Metcon (No Measure) Handstand Progression 1) Handstand Kicks 2) Handstand kick to wall 3) Handstand hold Cartwheel Au batido (20min) Turkish Get Up (3-3-3) (10min) Choose weight and do 3 sets of 3 on each  arm Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 4 bar muscle-ups 6 Turkish get-ups 1.5/1pood 8 ringContinue reading “Saturday, 11/26/16”

Thanksgiving week schedule Thursday 11/24 CLOSED for Thanksgiving Day Friday 11/25 9am-10am Post Turkey Day Family WOD, 10am-12pm Open Gym Saturday 11/26 Normal schedule Weightlifting Bent Over Row (8-8-8-8-8) (15min) Add weight each set, record the heaviest weight. Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21Continue reading “Wednesday, 11/23/16”

Thanksgiving week schedule Thursday 11/24 CLOSED for Thanksgiving Day Friday 11/25 9am-10am Post Turkey Day Family WOD, 10am-12pm Open Gym Saturday 11/26 Normal schedule Gymnastics Metcon (No Measure) Rope Climb Practice (10min) Work on your Rope Climb. Foot work, Strength, Efficiency, J hook style, etc where you need the help the most Metcon Metcon (4Continue reading “Tuesday, 11/22/16”

Weightlifting (20min) Find your 3RM or reach up to the heavy 3reps on Shoulder Press in 3 sets after warm up sets, start your 2 rep Push Press with a heavier weight than the last set of 3 rep Shoulder Press. Same way, find your 2RM Push Press and then find your 1RM Split Jerk.Continue reading “Monday, 11/21/16”

Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 30 4 Ring Muscle ups* 50 Deadlift 155/105** 3 Ring Muscle ups 25 Power Cleans 155/105 2 Ring Muscle ups 10 Shoulder to Overhead 155/105 1 Ring Muscle up Only one person can work at a time *1MU=4Pull ups+4 Push ups= 4 RingContinue reading “Saturday, 11/19/16”

Weightlifting Deadlift (60%x5x5) (15min) Warm ups: 40%x5, 50%x5 Metcon (AMRAP – Reps) AMRAP 5 Clean 225/155 (10min) We will run the clock for 10minutes, build the weight up to your working weight for the first 5 minutes, on the minute 5, start the AMRAP. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 30 DoubleContinue reading “Friday, 11/18/16”