Saturday, 9/30/17

Active Recovery with Taekwondo Today!

Warm-up

(5min)

Kicks & Strikes

(10min)
Basic Strikes and stretching Kicks

Hyung

(10min)
Taekeuk 1 Jang

Kicks & Strikes

(15min)
Various Kicking combos and target kick

Metcon

Metcon (No Measure)
NFT, NFR
Flying Side Kick

(10min)

 

Friday, 9/29/17

Metcon

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

(3min)

Metcon (AMRAP – Reps)

EMOM 5
12 Wall Ball shots 10ft/9ft 20/14#
on the minute, then AMRAP Double Unders for the rest of the minute.
Post total reps of Double Unders for the score

Max Height Box Jump (Distance)

Max Height Box Jump

(15min)

Metcon (Time)

“When Karen meets Nancy”
For time,
50-40-30-20-10
Wall Ball shot 10ft/9ft 20/14#
Double Unders
Sit-ups

(17min)

 

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 185/135
Wall ball sit-ups 20/14

(13min)

 

Wednesday, 9/27/17

Weightlifting

Shoulder Press (@40%x5,50%x5,60%x5)

(8min)

Snatch (@(85%+15#)x1x4)

(20min)
4 rounds of single rep of Snatch @ 85% of 1RM+15lbs

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Handstand Push-ups
6 Overhead squats 95/65
9 Burpee over bar

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 you finish, check the time and continue for more reps. Post time for the score and write the reps in the box

(4min)

Monday, 9/25/17

Weightlifting

Deadlift (@40%x5, 50%x5, 60%x5 )
(8min)

Metcon

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

(23min)
Find the heaviest weight for a round of Bear complex in 5 rounds. Each round of bear complex(7 cycles of  bear complex)  must be done without dropping the bar and no break when the bar is on the ground. Take as much break as needed between the rounds.
Watch the video for rules/standards

Metcon (Time)

For time
21-15-9
Floor Press 135/95
Pendlay row 135/95

(11min)

 

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 Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
(16min)