Monthly Archives: January 2018

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#Continue reading “Wednesday, 1/31/18”

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 1RMContinue reading “Tuesday, 1/30/18”

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)Continue reading “Monday, 1/29/18”

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#Continue reading “Saturday, 1/27/18”

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

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 yourContinue reading “Thursday, 1/25/18”

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# PlateContinue reading “Wednesday, 1/24/18”

Metcon Metcon (AMRAP – Reps) Double Under practice (7min) Find the max reps of unbroken double unders in the time cap Metcon (No Measure) EMOM 12 Min 0,4,8 – 10 Wide arm strict pull-ups Min 1,5,9 – 30 second ring support Min 2,6,10 – 10 Toe to bars Min 3,7,11 – 5 YTW Try toContinue reading “Tuesday, 1/23/18”

Weightlifting Pause Back squat (@70% of 1RM back squatx3x4) Come to a complete stop in the bottom of the squat and hold for 2 seconds (15min) 4 Rounds of triples at 70% Hang Snatch (@65%x3x4) (15min) 4 Rounds of triples @65% of 1RM snatch Metcon Metcon (Time) For time, 21-15-9 reps of Sumo Deadlift HighContinue reading “Monday, 1/22/18”

Weightlifting Push Jerk (Find 1RM ) (15min) Hang Clean (Find 1RM ) (15min) Either start from High hang or below knee High hang clean: Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in theContinue reading “Friday, 1/19/18”