Monthly Archives: February 2018

Weightlifting Pause Back squat (@(70%+16.5#) x3x4) Come to a complete stop in the bottom of the squat and hold for 2 seconds (20min) 4 Rounds of 3 Paused back squats @16.5# + 70% of 1RM Back squat. 10 V-ups immediately after a working set Clean and Jerk (3Cleans+1Jerk@(70%+16.5#)x1x4) (18min) 4 Rounds of 3 Full squatContinue reading “Wednesday, 2/14/18”

Metcon Metcon (AMRAP – Reps) EMOM 16 Minute 0,4,8,12 – 1 Round of Cindy Minute 1,5,9,13 – Row for Cal Minute 2,6,10,14 – 20 Sit-ups Minute 3,7,11,15 – 50 second low plank hold For the score,  total reps of push-ups, pull-ups, squats, rowed calories, and sit-ups Metcon (Time) For time, 10 rounds of 10 pull-upsContinue reading “Tuesday, 2/13/18”

Weightlifting Hang Snatch (@(65%+16.5#)x3x4) (20min) 4 rounds of 3 Hang snatches @16.5#+65% of 1RM Snatch. Take 90seconds to 2min break between working sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Thrusters 95/65 7 Hang Power cleans 95/65 10 Sumo Deadlift High Pulls 95/65

Warm-up (10min) Warm ups and Stretching for Martial Arts Hyung (15min) Bo staff Kicks & Strikes (20min) Self Defense (10min)

Gymnastics Metcon (Distance) Deficit Handstand Push Up Find 3RM height under the time cap (10min) Metcon Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# In honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, wasContinue reading “Friday, 2/9/18”

Weightlifting Snatch grip Push press+ 2 Heaving Snatch Balance  (@(70%+11#)x1x4) 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 timeContinue reading “Thursday, 2/8/18”

Weightlifting Clean and Jerk (3 Cleans+1 Jerk@(70%+11#)x1x4) (20min) 4 Rounds of 3 Full squat cleans + 1 Split Jerk @11#+70% of C&J Metcon Metcon (AMRAP – Reps) 5 Rounds for reps On a 2 minute running clock, complete 15 WB 10/9ft 20/14# 2 Rope Climbs then, As many reps of Full Squat Snatches @115/85 forContinue reading “Wednesday, 2/7/18”

Weightlifting Pause Back squat (@(70%+11#)x3x4) Come to a complete stop in the bottom of the squat and hold for 2 seconds (15min) 60-90 seconds break bretween working sets 4 Rounds of 3 Puased back squat@11#+70% of 1RM back squat Hang Snatch (@(65%+11#)x3x4) (15min) 4 Rounds of 3 reps of hang snatch @11#+65% of 1RM SnatchContinue reading “Tuesday, 2/6/18”

Metcon Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. To learn more about Griff click here (30min) 800m – 1 lap around the shoupping mall.Continue reading “Monday, 2/5/18”

Weightlifting Metcon (AMRAP – Reps) Sally back squat  135/95 (10min) On the song “Flower” when the song says “Bring sally up” stand up. And on “Bring Sally down” squat to the bottom. Try your best not to drop the bar and complete all the squats.   Post number of squats. Snatch (Find 1RM) (20min) Metcon MetconContinue reading “Saturday, 2/3/18”