Thursday, 11/30/17

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

Wednesday, 11/29/17

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% 1RM C&J)x1x3)

(15min)

Metcon

Metcon (4 Rounds for reps)
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

Post reps completed each round for the score

Tuesday, 11/28/17

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 of the minute each round. Post total reps of burpee for the score

Metcon (Time)

For time,
3 Rounds of
30 KB swings 1.5/1pood
25 WB shots 10/9ft 20/14#
20 Pull-ups

(18min)

Monday, 11/27/17

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
5 Rope Climb
115 pound Back squat, 40 reps
4 Rope Climb
135 pound Back squat, 30 reps
3 Rope Climb
155 pound Back squat, 20 reps
2 Rope Climb
175 pound Back squat, 10 reps
1 Rope Climb

Post time for the score.

(31min)
For female athletes: 65/80/95/110/125

For Beginners
Males: 65/80/95/110/125
Females: 55/65/75/85/95

Saturday, 11/25/17

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-ups
15 air squats

Friday, 11/24/17

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 Deadlift 275/195
50 Double unders

(16min)
If your 1RM DL is not higher than 275, use 80% of your 1RM DL.