Monday, 7/31/17

Weightlifting

Clean (Find 1RM)

(20min)
Full squat cleans

Front Squat (A heavy single)

(10min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 9
9 Deadlift 135/95
6 Burpee pull ups
3 Front Squats 135/95

 

Saturday, 7/29/17

Gymnastics

(total 30min)

Metcon (No Measure)

Pull-up progression
Work on kipping pull-ups/burtterfly pull-ups

(10min)

Metcon (No Measure)

Muscle up progression
Work on Hip kips, Muscle up transitions(MUT), Toe to Ring, Bar Muscle ups

(20min)
Try Muscle ups (bar/ring)

Metcon

Metcon (Time)
For time,
4 rounds of 
400m run
50 Squats

(18min)

 

Thursday, 7/27/17

Hyung

(10min)
Capoeira Zinga

Kicks & Strikes

(10min)
Kicks with Zinga

Metcon

Metcon (AMRAP – Rounds and Reps)
As teams of 2
AMRAP 12
15 Partner Lemon Squeezes
15 Partner Push-ups
15 Partner Sit ups with Medicine ball 20/14

Bulletproof Shoulder

Metcon (No Measure)
* Double KB Overhead Hold: 30 seconds @ light weight
* 2 Arm Farmer Carry: 60M @ light weight
* Push Up T: x 10

(10min)

 

Wednesday, 7/26/17

Weightlifting

Clean and Jerk (@90%x1x2)

(15min)

Front Squat (65%x1-75%x1-80%x1-83%x1-85%x1-87%x1-90%x1)

(15min)

Metcon

Metcon (AMRAP – Reps)
AMRAP 3
Muscle ups
Then 1 min rest

AMRAP 3
Strict Handstand Push-ups
Then 1 min rest

AMRAP 3
Power Snatch 95/65

Record total reps complete for the score

 

Monday, 7/24/17

Bulletproof Shoulder

Metcon (No Measure)
* Strict Pull Up: establish your new max unbroken reps in 1 set
* Shoulder Press: establish your new 10 rep max in 3 sets or less, keep your pace the same on the way up and the way down (Video)

(10min)

Gymnastics

Metcon (No Measure)
EMOM 12
Minute 0,4,8 – 6-8Ring Dips
Minute 1,5,9- 6 x 4second negative pull ups
Minute 2,6,10- 6 x 4second negative Push ups (with weight)
Minute 3,7,11- 6 Toes to bar

No recording for the score, focus on good qualities of the movements

Metcon

TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood

In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
Box Jumps: 36/24
KB Swings: 2/1.5pood