Thursday, 5/31/18

Posted on May 31, 2018 by cfsik9sung

Weightlifting

Power Snatch (@(60%+5.5#)x2x4)

(15min)

Metcon

Metcon (Time)

For time, using a single dumbbell 50/35
10 Weighted pull up
40 Overhead lunges
10 Weighted pull up
30 Snatches alternating arms
10 Weighted pull up
20 Overhead squats, 10 each arm
10 Weighted pull up
10 TGU
10 Weighted pull up

(28min)
Sacling 35/25

Weighted pull up variations: https://youtu.be/lLMWO67K_lo
TGU: https://youtu.be/-_zTytmHM94

Wednesday, 5/30/18

Posted on May 30, 2018 by cfsik9sung

Weightlifting

Snatch (Singles@82%, 87%, and 92%)

(18min)

Back Squat (@(86%+5.5#)x2x3)

(15min)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
15 Overhead squats 115/85
9 Box Jumps 30/24
6 Triple Unders

If you have 21 or more unbroken DUs, do TUA.
Or Do DUs or DUAs

Tuesday, 5/29/18

Posted on May 29, 2018 by cfsik9sung

Weightlifting

Clean and Jerk ((1+1)@85%, 90% and 95% )

(15min)

Front Squat (Single@(92%+5.5#)x1, then Drop sets 2×1(-22#))

(10min)

Metcon

Metcon (Time)

2 Rounds for max reps of
2 minutes of Shoulder Press 135/95
Rest 1 min
2 minutes of Front squats 225/145
Rest 1min
2 minutes of Deadlift 315/215
Rest 1min

(18min)
Scaling options:
Intermediates: 115/75, 155/105, 225/155
Beginners: 65/45, 75/55, 115/75

Monday, 5/28/18

Posted on May 28, 2018 by cfsik9sung

We have only one class for Memorial day Murph today @9am

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

(65min)

Saturday, 5/26/18

Posted on May 26, 2018 by cfsik9sung

Metcon

Ship (Time)

9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″

In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008

To learn more about Ship click here

(40min)
125#/26″ for females

Friday, 5/25/18

Posted on May 25, 2018 by cfsik9sung

Weightlifting

A: Power Snatch (@60%x2x5)

(15min)

B: Back Squat (@86%x2x3)

(15min)

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Deadlift 225/155
Thruster 95/65

(14min)

Thursday, 5/24/18

Posted on May 24, 2018 by cfsik9sung

Gymnastics

Metcon (Distance)

Deficit Handstand Push-ups
3-3-3-3-3
add the height each round

(10min)

Metcon

A: Metcon (AMRAP – Reps)

EMOM 7
13 Wall Ball shots 10ft/9ft 20/14# then AMRAP DU

Score = Total DU – Any missed WB shot.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7
10 Handstand push-ups
100m Run

10m = 1 rep

Wednesday, 5/23/18

Posted on May 23, 2018 by cfsik9sung

Weightlifting

Snatch (@82%x1x5)

(18min)

Metcon

Metcon (Time)

For time,
10 Overhead squats 135/95
10 Box Jump over 24/20
10 Thrusters 95/65
10 Power Clean 185/125
10 Toe to bar
10 Burpee Muscle ups
10 Toe to bar
10 Power Clean 185/125
10 Thrusters 95/65
10 Box Jump over 24/20
10 Overhead squats 135/95

(27min)

Tuesday, 5/22/18

Posted on May 22, 2018 by cfsik9sung

Weightlifting

A: Clean and Jerk (2 Cleans + 1 Jerk @74%, 83%, and 90% of 1RM C&J)

(15min)
Post your heaviest weight for the score. 2 Squat cleans + 1 Split Jerk

B: Front Squat (Work up to a single @92% then Drop sets 2×1@(-22#))

(15min)
Post your heaviest weight

Metcon

Metcon (Time)

For time,
5 Rounds of
15 Med ball cleans 20#/14#
15 Wall ball shots 10ft/9ft 20#/14#

(14min)

Monday, 5/21/18

Posted on May 21, 2018 by cfsik9sung

Metcon

A: Metcon (No Measure)

EMOM 16
Minute 0,4,8,12 – 7 Box assisted kipping (Regular kip/Butterfly kip)
Minute 1,5,9,13 – 7 Hanging Kicks
Minute 2,6,10,14 – 7 Pull-ups
Minute 3,7,11,15 – Push up 15/12

B: Metcon (No Measure)

Not for time,
15 Rope Climbs

(8min)
1 Rope Climb = 2 Towel Pull-ups

C: Metcon (AMRAP – Reps)

AMRAP 7
1-2-3-4-5-6-… reps of
Knee to Elbow
Toe to Bar
Chest to Bar pull-up