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 membersĀ 

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)