Thursday, 9/28/17

Weightlifting Back Squat (@40%x5, 50%x5, 60%x5) (8min) Clean complex: CE+Low hang clean (@(65%+15#)x1x4) Floor to Power Position: 3 second concentric. Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean. (15min) 4 rounds of a complex  @65%of C&J 1RM+15lbs Metcon Metcon (Time) For time, 21-15-9 reps of Front Squat 185/135Continue reading “Thursday, 9/28/17”

Tuesday, 9/26/17

Gymnastics Metcon (AMRAP – Reps) EMOM 16 Minute 0,4,8,12- 8 Ring Dips Minute 1,5,9,13- 8 Toe to Rings Minute 2,6,10,14- 12 KB Swings 2/1.5pood Minute 3,7,11,15- 20ft Handstand Walk/4 Wall Walks For Handstand Walk: 5ft=1rep Total reps=128 Metcon Metcon (Time) For time, 3Rounds 30 Pull-ups 400m Run (16min) Metcon (Time) For time, 100 Sit-upsIf youContinue reading “Tuesday, 9/26/17”

Friday, 9/22/17

Gymnastics Metcon (No Measure) Work on Pistol (5min) Pistols (NFT, 40 Alternate Leg Pistols ) (4min) Metcon Metcon (AMRAP – Reps) EMOM 12 Minute 0,3,6,9 – 10 Handstand Kicks Minute 1,4,7,10 – 6 YTWs 5/2.5# Minute 2,5,8,11 – 8 Strict pull-ups Post total reps complete for the score J.T. (Time) 21-15-9 Handstand Push-ups Ring DipsContinue reading “Friday, 9/22/17”

Thursday, 9/21/17

Weightlifting Deadlift (@75%x5, 85%x3, 95%x1 or more) (15min) Clean complex: CE+Low hang clean (@(65%+10#)x1x4) Floor to Power Position: 3 second concentric. Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean. (15min) 4 rounds of single For working weight, add 10# on 65% of C&J 1RM Metcon Metcon (AMRAP –Continue reading “Thursday, 9/21/17”