Monthly Archives: December 2016

Hyung (10min) Wing Chun – Ming Ming Tao 1 Self Defense (15min) Kicks & Strikes (10min) Metcon Metcon (3 Rounds for reps) AMRAP 3 Push ups AMRAP 3 Squats AMRAP 3 Sit ups

Today we canceling 5:30pm and 6:30pm class for a special Yoga class starts at 6pm. Weightlifting Back Squat (60%x5x5) (15min) Warm ups: Bar weight 10times(Slow), 50%x5 Hang Power Snatch (Find 3RM ) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 7 Hang power snatch 75/55 7 Box jump 24/20 7 Toe to barContinue reading “Monday 12/19/16”

Metcon “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air squats or “Mary” AMRAP 20 5 Handstand Push-ups 10 Pistols 15 Pull-ups

Weightlifting Clean (Find 2RM full squat clean) (20min) Metcon (AMRAP – Reps) EMOM 12 Minute 0,2,4,6,8,10- 3 Full Squat cleans at 2RM weight Minute 1,3,5,7,9,11-5 Front Squats at 2RM weight Total 48 reps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 7 Med-ball cleans 20/14 7 Wall Ball Shots 10ft/9ft 20/14 7 Air SquatsContinue reading “Friday, 12/16/16”

Weightlifting Shoulder Press (85%x5x5) (20min) Warm ups: 40%x5, 50%x5, 65%x3 1min-90sec break between working sets. Metcon Metcon (AMRAP – Reps) AMRAP 21 3-6-9-12-15-18-21…reps of Clusters 75/55 Burpee Box Jumps 24/20  

Gymnastics Metcon (No Measure) Muscle up progression -Hip kips -MU transitions -Ring swings -Muscle ups (10min) Work on your weakness Metcon (3 Rounds for reps) EMOM 15 Minute 0,3,6,9,12- 10 bar kips Minute 1,4,7,10,13- 6x5second Negative Pull ups Minute 2,5,8,11,14- 12 Ring dips Metcon Metcon (Time) For time, 3 Rounds of 100 Double unders 15Continue reading “Wednesday, 12/14/16”

Metcon Metcon (Time) As teams of 2 for time,  Relay 9-6-3 Hang power clean 155/105 Bar facing burpees (14min cap) Metcon (Time) As teams of 2 for time, 15 Muscle ups 30 Clean & jerks 135/95 12 Muscle ups 24 Clean & jerks 135/95 9 Muscle ups 18 Clean & jerks 135/95 (21min cap) *OnlyContinue reading “Tuesday, 12/13/16”

Weightlifting Back Squat (85%x5x5) (20min) Warm ups: 40%x5, 50%x5, 65%x3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 55 Deadlift 225/155 55 Wall Ball Shots 10ft/9ft 20/14# 55 Power Clean 135/85 55 Handstand Push ups  

Gymnastics Metcon (No Measure) Rope Climb Practice (7min) Metcon (3 Rounds for reps) Team 3min AMRAP rope climb challenge (3 rounds) Will divide the class into 2 teams, and each team tries to get as many rope climb as possible in 3 minutes for 3 rounds. 1min break after each round. Losing team does 5Continue reading “Saturday, 12/10/16”

Weightlifting Back Squat (75%x5x5) (20min) Warm ups: 50%x5, 60%x5 Take 90sec-2min break between working sets. Snatch (Find 1RM/Work up to a heavy single) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 7 Hang Squat Snatch 135/95 Full Squat Snatch 135/95