Wednesday, 1/31/18

Weightlifting

2 Push Jerks+ 1 Split Jerk (1-1-1-1-1 )

(15min)
Warm up to 65% of !RM C&J, then add 5# each round. From  the rack. Record the last weight for the score

Clean and Jerk (3 Cleans + 1 Jerk @ (70%+5.5#)x1x4)

(15min)
4 Rounds of 3 Squat cleans and 1 Split Jerk @ 5.5# + 70% of 1RM C&J
https://www.instagram.com/p/Bd_oPfFhnNo/

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
9 Power clean 135/95
6 Burpee over bar
3 Strict HSPU

If you don’t have HSPU, do push-ups

Tuesday, 1/30/18

Weightlifting

Pause Back squat (@(70%+5.5#)x3x4)

Come to a complete stop in the bottom of the squat and hold for 2 seconds

(15min)
4 Rounds of Paused back squat triples @ 5.5# + 70% of 1RM back squat.

Hang Snatch (@(65%+5.5#) x3x4)

(15min)
4 Rounds of 3 hang squat snatches @ 5.5# + 65% of 1RM Snatch.

Metcon

Jeremy (Time)

21-15-9
Overhead Squats, 95# / 65#
Burpees

(12min)

Monday, 1/29/18

Gymnastics

Metcon (AMRAP – Reps)

Pistol practice for 5 minutes then
AMRAP 3
Pistols alternate leg

(8min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15
15 C2B pull-ups
30second ring L-sit hold

5second hold = 1 rep
If you don’t have C2B, do pull-up. If you don’t have pull-up, Band strict pull-ups

Video

(8:54)
“Split, Power or Squat Jerk?” – David Spitz
https://youtu.be/RsIdlACCke0

Saturday, 1/27/18

Metcon

Wittman (Time)

Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
(35min)
For females
1 pood KB/65# Power cleans/20″ Box Jumps

Friday, 1/26/18

Metcon

Metcon (AMRAP – Reps)
As teams of 2,
AMRAP 24
50 Burpee to 6″ target
50 Walking lunges
50 Box Jump 24/20
50 V-ups
50 Sit-ups

One athlete can work at a time in relay style (25 reps each)

Video
(11:45)
Coaching the three snatch positions – Mike Burgener

Thursday, 1/25/18

Weightlifting

Snatch grip Push press+ 2 Heaving Snatch Balance  (@70% of 1RM Snatch x1 x4 )

From the rack
•        Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat

(15min)
4 rounds of
1 Snatch grip push press BTN + 2 Heaving snatch balance @ 70%

Snatch Grip Deadlift (@90% of 1RM snatch x5x4)

(15min)
Work from a 3-4 inch deficit
4 Rounds of 5 reps of Snatch grip DLs

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Push press 95/65
HSPU
Push-ups

(11min)
Handstand  kicks for HSPUs if you don’t have HSPUs.

Wednesday, 1/24/18

Weightlifting

Clean and Jerk (3 Cleans + 1 Jerk @70% x1x4)

(15min)
4 Rounds of 3 Full squat cleans + 1 Split jerk at 70% of 1RM c&J.

Metcon

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
(31min)
1HSPU=3Push-ups
Deadlift 250/175
Box Jump 30/24
Jumping chin over bar pull ups for pull-up scaled
75 DUAs for DUs
400m run 45/35