Monthly Archives: October 2017

Weightlifting Back Squat (Find 1RM) (20min) 90second-2min break between PR attempts Snatch (Find 1RM) (25min)

Strongman 50M Sled Push (1-1-1 ) A heaviest weight you can push sled 50M without stopping (20min) Metcon Metcon (Time) For time, 5 Rounds of 40 Double unders 30 Box jumps 24/20 20 KB swing 1.5/1pood (21min)

Weightlifting Deadlift (@40%x5,50%x5,60%x5) (8min) Power Snatch (@75%(of Snatch)x1, (75%-10#)x1, (75%-20#)x1) (18min) Work up to 75% and then Drop Set 2×1 by 10# each round. For example) If my 75% is 70#, then I would start my warm ups would be like 35# x 2 or 3 45# x 1 55# x 1 65# x 1Continue reading “Friday, 10/27/17”

Gymnastics Handstand Walk (Max Distance (unbroken)) (15min) Metcon Metcon (Time) For time, 70 Burpee 60 Sit-ups 50 KB Swings 1.5/1pood 40 Pull-ups 30 HSPU

Weightlifting Shoulder Press (@40%x5,50%x5,60%x5) (8min) Clean (1-1-1-1-1 ) (15min) Build the weight up to 85% (of 1RM C&J) then add 5# each round. If you fail 3 times for a weight, finish the rest of the rounds with the previous round weight. 85% – (85%+5#) – (85%+10#) – (85%+15#) – (85%+20#) Metcon Metcon (AMRAP –Continue reading “Wednesday, 10/25/17”

Weightlifting Back Squat (@40%x5,50%x5,60%x5 ) (8min) Snatch (@87%x2x1, 90%x2x1, 92%x2x1) (25min) Snatch Doubles at 87%, 90% and 92% each. Metcon Metcon (Time) For time, 3 Rounds of 15 Hang power clean 135/95 15 Burpees (12min)

Gymnastics Metcon (No Measure) Rope Climb practice (10min) Metcon (No Measure) EMOM 12 Min 0,4,8 – 10 Hip Kips or 4 MUTs Min 1,5,9 – 10 Ring Swings or 6 Ring hip kips Min 2,6,10 -8 Ring Dips Min 3,7,11 – Rest or try Ring MU Metcon Metcon (AMRAP – Reps) AMRAP 7 12 T2BContinue reading “Monday, 10/23/17”

Weightlifting Power Snatch (Find 1RM) (25min) Clean and Jerk (Find 1RM) (35min)

Metcon Metcon (No Measure) Rope Climb Practice (7min) Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12- AMRAP Rope climb Min 1,5,9,13- 8 Burpees to 6″ target Min 2,6,10,14- 10 KB swings 2/1.5 pood Min 3,7,11,15 – Rest Post total reps complete 1 Rope climb = 1 Rope Get-up + 5 second Rope stand Metcon (Time)Continue reading “Friday, 10/20/17”

Weightlifting Deadlift (@75%x5, 85%x5, 95%x1 or more) (15min) Metcon Metcon (Time) For time: 5 Muscle-ups 95 pound Back squat, 15 reps
10 Muscle-ups 95 pound Back squat, 30 reps 15 Muscle-ups 95 pound Back squat, 45 reps 10 Muscle-ups 95 pound Back squat, 30 reps 5 Muscle-ups 95 pound Back squat, 15 reps (31min) If youContinue reading “Thursday, 10/19/17”