Friday, 6/30/17

Weightlifting

Power Snatch (@80%x1x4)
(12min)

Metcon

Kutschbach (Time)
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#

In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
(30min)
Rx weight for females: Back squat @135, Jerk @95

 

Thursday, 6/29/17

Hyung

(10min)
Wingchun – Mingmingtao

Self Defense

(10min)
Break fall practice

Metcon

Metcon (3 Rounds for reps)
3 Rounds for reps,
AMRAP 3
(1,1-2,1-2-3,1-2-3-4 combo) x3
(Burpee+Inverted Burpee) x3

After each round of AMRAP3, 1minute rest

(11min)

Bulletproof Shoulder

Metcon (No Measure)
Supinated grip shoulder press x10 with an empty barbell 45/35
Ring row x10 with 4 second negative
Inchworm x5

(10min)
Not for time, keep the good quality

Wednesday, 6/28/17

Weightlifting

Muscle Snatch (-Heavy single)

(15min)

Snatch (EMOM 1 Full squat snatch@85%)

(15min)
Build up your snatch weight up to your 85% in 6min, then we will run 7 min EMOM for the work

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 9
25 Wall Ball shots 10ft/9ft 20/14#
50 Double unders

1 DU= 3 Single unders

 

Tuesday, 6/27/17

Weightlifting

Front Squat (@(80%x2, 85%x1) x3sets)
(15min)
Record 85% weight for the score

Metcon

Metcon (Time)
For time,
4 Rounds of,
400m run
12 Deadlift 155/105
9 Hang power cleans 155/105
6 Push jerks/105

(24min)

 

Saturday, 6/24/17

Weightlifting

Bench Press (3-3-3-3-3-3-3)

(20min)
Find 3RM in 7 rounds. Start at 65% of your shoulder press 1RM

Power Clean+Hang Squat Clean+Split Jerk (1-1-1-1-1-1-1)

(20min)
Find the heaviest weight with 7 rounds.
Start at 55% of 1RM Clean and Jerk. Add the weight each round based on how you felt on the previous weight.

Metcon

Metcon (Time)
For time,
100 Ab mat Sit-ups

(4min)

 

Thursday, 6/22/17

Weightlifting

Overhead Squat (@85%x1x2)

(15min)
2 sets of single.

If you don’t have OHS 1RM, use your Snatch 1RM.

Snatch+Power Snatch (@60%x4sets)

(15min)

Metcon

Metcon (Time)
For time,
21-15-9 reps of
Power snatch 95/65 (Rx+ 115/80)
Pull-ups

(11min)

 

Wednesday, 6/21/17

Strongman

Metcon (No Measure)
Tire Flip
3-3-3-3-3-3-3 @AHAP

(25min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
50 Double unders
20 Burpee box jump over 30/24
10 Sumo deadlift 225/155
Sumodeadlift:
Check out box jump over in this video:

 

Tuesday, 6/20/17

Hyung

(10min)
Taekeuk 1

Kicks & Strikes

(10min)

Metcon

Metcon (AMRAP – Reps)
AMRAP 9
4 (Handstand kick+pop front kick)
20m bear crawl

5m per 1 rep for bear crawl

Bulletproof Shoulder

Metcon (Weight)
3 rounds NFT
1 Arm Farmer carry 120M each arm @100% of 100M max

(15min)