Monthly Archives: April 2018

Technique Metcon (No Measure) Rope climb practice (7min) Metcon Metcon (AMRAP – Reps) EMOM 8 MInute 0,2,4,6 – 15 Wall Ball shots 10ft/9ft 20/14# MInute 1,3,5,7 – 10 Burpee box jump Post total reps of WBs and Burpee box jumps. Metcon (Time) For time, 5 Rounds of 35 Double unders 200m Run (14min) If youContinue reading “Monday, 4/30/18”

Weightlifting Push Jerk (Work up to a heavy triple) (10min) Metcon Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-ups In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on MayContinue reading “Saturday, 4/28/18”

Weightlifting (30min) Linear Progression Week10 1A: Box Jumps  (10×3 36/26) 1B: Back Squat (3-3-3-3-3-3-3-3-3-3@(WK9+5#)) 1Ca: V-ups  (5×15 after 1st-5th working set) https://youtu.be/Mk4zCq9b6hU 1Cb: 60 seconds Rest  (5x60sec rest after 6th-9th working set) Metcon Metcon (AMRAP – Reps) AMRAP 10 30 snatches 75/55 30 snatches 135/95 30 sntaches 165/115 AMRAP sntaches 210/145

Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here (40min) 1 Rope climb=3 chin ups

Weightlifting (30min) Linear Progression Week10 1A: Strict Pull-ups  (10×3) 1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3@(WK9+2.5#)) 1Ca: Hanging Leg raises (5×6) https://youtu.be/KBLz0IkKAX0 1Cb: 60 seconds Rest Metcon Metcon (Time) For time, 21-15-9 reps of Front Squat 95/65 Burpee Pull-ups (15min)

Weightlifting (30min) Linear Progression Week10 1A: American KB Swing (10×5 AHAP) 1B: Deadlift (3-3-3-3-3-3-3-3-3-3@(WK9 + 5#)) 1Ca: Ab mat sit-ups  (5×16 (after 1st – 5th Working sets)) 1Cb: 60 seconds Rest  (5x60sec rest ) Metcon Metcon (Time) For time, 21-15-9 reps of Back squat 225/155 KB swings 2/1.5 pood (13min) **Bar must be picked upContinue reading “Tuesday, 4/24/18”

Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* (40min)

Metcon Metcon (Time) For time, 800m Run Then, 10 rounds of 10 Knee to Elbows 10 “Hug-a-twinky” (Box hip extension) Then 800m Run (28min) Video (9:32) :Relative Height of the bar” – JTSstrength

Weightlifting (30min) Linear Progression Week 9 1A: Box Jumps  (10×3 36/26) 1B: Back Squat (3-3-3-3-3-3-3-3-3-3@ (WK8+15#)) 1Ca: Hanging Leg raises (5×8 (after 1st-5th Working sets)) https://youtu.be/KBLz0IkKAX0 1Cb: 60 seconds Rest  (5×60 sec Rest (after 5th-10th Working sets)) Metcon Metcon (Time) For time, 21 Deadlift 225/155 21m (70ft) Handstand Walk 15 Deadlift 225/155 15m (50ft) HandstandContinue reading “Thursday, 4/19/18”

Weightlifting (30min) Linear Progression Week 9 1A: Weighted Pull-ups (10×3 20/15) 1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3@ (WK8+7.5#)) 1Ca: Barbell Rollout (5×10 (after 1st-5th Working Sets)) https://youtu.be/s_elM3ciI8g 1Cb: 60 seconds Rest  (5×60 sec rest (after 6th-10th Working sets)) Metcon Metcon (Time) For time, 400m Run 21 Thrusters 95/65 21 Pull-ups 300m Run 15 Thrusters 95/65 15 Pull-upsContinue reading “Wednesday, 4/18/18”