Friday, 4/28/17

Metcon

The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
(50min)
Thrusters 135/95
Deadlifts 245/170
KB Swings 2pd/1.5

 

Wednesday, 4/26/17

Gymnastics

Weighted Pull-ups (Find 1RM)

(15min)

Metcon (AMRAP – Reps)

EMOM 15
Minute 0,3,6,9,12- 6 Strict Handstand Push ups
Minute 1,4,7,10,13- 9 Ring dips
Minute 2,5,8,1,14- 12 Push ups

Metcon

Metcon (Time)
For time,
50 Pul ups
75 Sit ups
75 Overhead Squats 75/55
75 Double Unders

(16min)

 

Tuesday, 4/25/17

Hyung

(10min)
Wing Chun- Ming Ming Tao

Self Defense

Metcon (No Measure)
1-2-3-4 Combo
1-2-L round kick-Elbow
1-2-L Side kick-4

(20min)

Metcon

Metcon (3 Rounds for reps)
EMOM 15
Minute 0,3,6,9,12-8 push ups, then max reps of 1-2-3-4 combos
Minute 1,4,7,10,13- 10 sit ups, then max reps of 1-2-L round kick-Elbow
Minute 2,5,8,11,14- 15 Squats, then max reps of 1-2-L side kick-4

 

Saturday, 4/22/17

Weightlifting

Back Squat (1RM)
(15min)

Metcon

Metcon (Time)
3 Rounds for time,
Run 100m
50 Wall Ball shots to 10ft/9ft with 20/14
Run 100m
50 Pull ups
Run 100m
Overhead walking lunges 45/25 plate

(30min)

 

Thursday, 4/20/17

Hyung

(10min) Taekeuk 6

Kicks & Strikes

Metcon (No Measure)
Kicking Combinations

(20min)

Metcon

Metcon (AMRAP – Reps)
AMRAP 3
Push ups
AMRAP 3
Sit ups
AMRAP 2
Push ups
AMRAP 2
Sit ups
AMRAP 1
Push ups
AMRAP 1
Sit ups

 

Wednesday, 4/19/17

Weightlifting

Split Jerk (Heavy single)
(15min)

Metcon

Metcon (AMRAP – Reps)
EMOM 24
Minute 0,4,8,12,16,20- 8 Power Snatch 95/65
Minute 1,5,9,13,17,21- 12/10 Cal row
Minute 2,6,10,14,18,22- 5 Full squat snatches 94/65
Minute 3,7,11,15,19,23- 10 Handstand push ups

Total 210/198 reps if you don’t miss any rep