Weightlifting
Back Squat (Find 1RM)
(20min)
90second-2min break between PR attempts
90second-2min break between PR attempts
Snatch (Find 1RM)
(25min)
Monthly Archives: October 2017
Monday, 10/30/17
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
5 Rounds of
40 Double unders
30 Box jumps 24/20
20 KB swing 1.5/1pood
(21min)
Friday, 10/27/17
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.
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 1
70# x 1
Then my working sets will be
75# x 1
65# x 1 (Drop set #1)
55# x 1 (Drop set #2)
Metcon
Metcon (Weight)
For the running clock for 15 minutes,
Make One successful rep of Clean every minute in the minute, each minute the weight must increase.
Post the heaviest weight you made for the clean, and write all the weights in the box.
Make One successful rep of Clean every minute in the minute, each minute the weight must increase.
Post the heaviest weight you made for the clean, and write all the weights in the box.
(15min)
Thursday, 10/26/17
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
70 Burpee
60 Sit-ups
50 KB Swings 1.5/1pood
40 Pull-ups
30 HSPU
Wednesday, 10/25/17
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.
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 – Reps)
For the running clock for 15min,
From 0:00 to 3:00
150 Double unders
then, AMRAP
Clean & Jerk 135/95
From 0:00 to 3:00
150 Double unders
then, AMRAP
Clean & Jerk 135/95
From 3:00 to 6:00
50 WB shots 10ft/9ft 20/14#
then, AMRAP
Clean & Jerk 135/95
Form 6:00 to 9:00
30 Burpees
then, AMRAP
Clean & Jerk 135/95
From 9:00 to 12:00
500m Row
then, AMRAP
Clean & Jerk 135/95
From 12:00 to 15:00
30 Box Jumps 24/20
then, AMRAP
Clean & Jerk 135/95
30 Box Jumps 24/20
then, AMRAP
Clean & Jerk 135/95
Post total reps of C&J complete for the score
Tuesday, 10/24/17
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.
Snatch Doubles at 87%, 90% and 92% each.
Metcon
Metcon (Time)
For time,
3 Rounds of
15 Hang power clean 135/95
15 Burpees
3 Rounds of
15 Hang power clean 135/95
15 Burpees
(12min)
Monday, 10/23/17
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
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 T2B
10 Push-ups
12 T2B
10 Push-ups
If you don’t have T2B, do high knee raises or K2E.
Metcon (AMRAP – Reps)
1 TABATA
Sit-ups
Sit-ups
(4min)
8 rounds of 20second full-speed AMRAP sit-ups for reps
8 rounds of 20second full-speed AMRAP sit-ups for reps
Saturday, 10/21/17
Weightlifting
Power Snatch (Find 1RM)
(25min)
Clean and Jerk (Find 1RM)
(35min)
Friday, 10/20/17
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
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
1 Rope climb = 1 Rope Get-up + 5 second Rope stand
Metcon (Time)
For time,
3 Rounds of
50 Double unders
50 Back Extensions (supermans)
3 Rounds of
50 Double unders
50 Back Extensions (supermans)
(16min)
35 DUA if you don’t have DU
35 DUA if you don’t have DU
Thursday, 10/19/17
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
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 you don’t have MU, do
10 Pull-ups – 20 – 30- 20 – 10 Pull-ups
If you don’t have MU, do
10 Pull-ups – 20 – 30- 20 – 10 Pull-ups
