Monthly Archives: November 2017

Weightlifting Snatch (@(70%+15#)x2x4) (18min) 4 rounds of Snatch doubles @70% of 1RM Snatch+15# Paused Front Squat (@(80%+30#)x2x4) (15min) 4 rounds of Puased (1-2seconds at the bottom of the squat) doubles @80% of 1RM FS+30# Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 12 Hang squat snatch 75/55 10 Handstand push-ups

Weightlifting Clean+Push Jerk (@(75%+15#)x1, then drop sets(-20#)x2x2) (15min) 1 set of 1 Full squat clean+1 Push Jerk @ 75% of 1RM C&J + 15#, then 2 Drop sets of doubles @ 20# decrease each set. **If your working weight is less than or equal to 100lbs, (-10#) drop per each drop set. Clean (@93%(of 104%Continue reading “Wednesday, 11/29/17”

Gymnastics Metcon (No Measure) Muscle up progression (8min) Work on ring/bar MUs Muscle-ups (AMRAP 3 Ring/Bar Muscle ups) (3min) 1MU=4Ring rows+4 Ring Dips Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,4,8-10/8 kcal row Min 1,5,9-15 WB shots 10/9ft 20/14# Min 2,6,10-25 Double unders Min 3,7,11-10 Box Jumps 24/20 AMRAP burpees for the rest ofContinue reading “Tuesday, 11/28/17”

Weightlifting Power Snatch+Low Hang Snatch (@83%x(1+1)x3) Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee (15min) 3 Rounds of 1 Power Snatch + 1 Low hang squat snatch @ 83% of 1RM Snatch Metcon Metcon (Time) For time:
95 pound Back squat, 50 reps 5Continue reading “Monday, 11/27/17”

Video (15min) Nutrition pt.2 – “Optimizing performance” – Greg Glassman https://youtu.be/GKz6GfUGVlo Gymnastics Metcon (No Measure) EMOM 12 Min 0,3,6,9 – 10 Handstand kicks Min 1,4,7,10- 30second handstand hold Min 2,5,8,11 – 30 Second L-sit hold (Boxes, parallels, rings) Metcon Metcon (Time) For time, 15 rounds of Cindy (14min) 1 Cindy = 5 Pull-ups 10 Push-upsContinue reading “Saturday, 11/25/17”

We are open for only 1pm and 4:30pm classes today.  Weightlifting Snatch (@(70%+10#)x2x4) (16min) 4 rounds of Snatch doubles @70% of 1RM Snatch +10# Paused Front Squat (@(80%+20#)x2x4) (14min) 4 Rounds of 2 reps of Paused front squat @ 80% of 1RM FS + 20# Metcon Metcon (Time) For time, 3 Rounds of 10 DeadliftContinue reading “Friday, 11/24/17”

Happy Thanksgiving!!! We are canceling all classes today, and run Turkey trot 5k in the morning. Come join us!  

Weightlifting Clean+Push Jerk (@(75%+10#)x1, Drop sets (-20#)x2x2) (15min) 1 Full squat clean + 1 Push Jerk @ 75% of 1RM C&J +10#, then 1st Drop Set: 2 unbroken complexes @ 20# decreased from the working set. then 2nd Drop Set: 2 unbroken complexes @ 20# decreased from 1st Drop Set. Metcon Metcon (Time) For time,Continue reading “Wednesday, 11/22/17”

Weightlifting Power Snatch+Low Hang Snatch (@80%x(1+1)x4) Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee (18min) 4 Rounds of 1 Power Snatch + 1 Low Hanf snatch @80% of 1RM Snatch. Clean (@90%x1x3) (12min) 3 Rounds of 1 Full squat clean @90% from 104%Continue reading “Tuesday, 11/21/17”

Metcon Metcon (Time) For time, 6 Rounds of 400m Run 25 Burpees (36min)