Monthly Archives: September 2017

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)  

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 JumpContinue reading “Friday, 9/29/17”

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”

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

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”

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 breakContinue reading “Monday, 9/25/17”

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”

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”

Weightlifting Shoulder Press (@75%x5, 85%x3, 95%x1 or more) (15min) Metcon Metcon (Time) For time, 9-15-21-15-9 reps of Burpees Overhead Squats 95/65 C2B pull-ups (36min)  

Weightlifting Back Squat (@75%x5,85%x3,95%x1 or more) (15min) Snatch (@(85%+10#)x1x5) (15min) add 10lbs on 85% of your Snatch 1RM for the working weight and do 5 rounds of singles. Metcon Metcon (Time) For time, 21-15-9 reps of Clean & Jerk 135/95 Pull-ups (16min)