Thursday, 6/1/17

Bulletproof Shoulder

Metcon (No Measure)
-15minutes for quality
-250m row@medium pace on damper 3 or below
-Supinated grip bar hang: 20second
-1 Arm suitcase deadliftx10 each arm@light to moderate weight
-Shoulder tapx10

(15min)

Hyung

(10min)
Taekeuk 8

Kicks & Strikes

(10min)

Metcon

Metcon (AMRAP – Reps)
As teams of 2,
AMRAP 10
15 Partner sit-ups
15 Partner leg raises – Partner A
15 Partner leg raises- Partner B
15 Partner hamstring curl- Partner A
15 Partner hamstring curl- Partner B

 

Wednesday, 5/31/17

Weightlifting

3-Position Snatch (1-1-1-1-1 Find 1RM)
High Hang snatch
Mid Thigh Snatch
Full snatch

(15min)

Metcon

Metcon (Time)
For time,
3 Rounds of
800m run
15 Thrusters 115/80
21 Pull-ups

(29min)

 

Tuesday, 5/30/17

Weightlifting

Back Squat (@85%x3x5)

(15min)

Push Press (@83%x4x5)

(13min)

Metcon

Metcon (AMRAP – Reps)
AMRAP 13
55 Deadlift 225/155
55 Toe to bars
55 Handstand push-ups
55 Wall Ball shots 10ft/9ft 20#/14#

 

Monday, 5/29/17

For observance of Memorial day, we canceled all the regular classes today, and we will have only one class at 9am. It’s open for everyone, you can invite any friends/family members¬†

Bulletproof Shoulder

Metcon (No Measure)

3 Rounds NFT,
Thoracic extension rotation x 5 each arm
Yoga push-ups x 5

1 Arm Shoulder Press (4×6 each arm @ 100% of 10RM)

Metcon

Metcon (Time)
Team Filthy 100
As teams of 2,
For time:
100 Box jump, 24 /20inch box
100 Jumping pull-ups 6″
100 Kettlebell swings, 1 pood(One arm DB snatch 35/25)
Walking Lunge, 50 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Sit-ups
100 Wall ball shots, 20/14
100 Burpees
100 Double unders

Post time to comments.

(50min)
Both teammates can work at the same time.

Wednesday, 5/24/17

Bulletproof Shoulder

Metcon (No Measure)

NFT
– Push shoulder tap x 10
– Standing pass through with PVC x 10

(3min)

Metcon (Weight)

Find the max weight for 100m 1 Arm overhead carry

(10min)
3 or less attempt
Use KB or Dumbbell
https://vimeo.com/163744654

Gymnastics

Metcon (No Measure)
EMOM 12
Min 0,3,6,9-45 second dead hang
Min 1,4,7,10-6x 5second negative pull-ups
Min 2,5,8,11-30 second L-sit hold (Ring, boxes, benches)

Metcon

Metcon (Time)
For time,
21-18-15-12-9-6-3 reps of
Pull ups
Wall ball shots 10ft/9ft 20#/14#

(11min)

 

Tuesday, 5/23/17

Hyung

(10min)
Bo staff

Kicks & Strikes

(10min)

Metcon

Metcon (AMRAP – Reps)
EMOM 16
Minute 0,4,8,12-12/10 Kcal row
Minute 1,5,9,13-30second Handstand hold/30second High plank hold**
Minute 2,6,10,14-35 sit ups
Minute 3,7,11,15-Max Burpees

The score= total reps of burpees – total missed reps.
**5 second is 1 rep.

Bulletproof Shoulder

Metcon (No Measure)

3 Rounds NFT
-1 arm Russian Kettlebell swingsx10 each arm@light weight
-1 arm suitcase deadliftx10 each arm@light weight

(5min)
1 arm suitcase DL:https://vimeo.com/150970936

1 Arm High Pull (Establish 10RM)

 

Monday, 5/22/17

Weightlifting

Back Squat (@83%x3x5)
(15min)

Metcon

Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

 

Friday, 5/19/17

Weightlifting

Snatch (Find 1 rep max)

(20min)

Clean and Jerk (Find 1 rep max)

(20min)

Metcon

Metcon (AMRAP – Reps)
AMRAP 4
100 Sit-ups

See if you can finish 100 sit-ups i 4minutes. If you do, check the time and keep doing sit-ups. Record total number of sit-ups completed