Thursday, 12/1/16

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”

Saturday, 11/26/16

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”

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 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”

Tuesday, 11/22/16

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”