Thursday, 6/28/18

Gymnastics

Metcon (No Measure)

Handstand Push-up practice

(10min)
If you have HSPU, try Deficit, if you have deficit, try Parrellete.

Metcon

Metcon (Time)

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods/1pood
60 Sit-ups
70 Burpees

(23min)

Wednesday, 6/27/18

Weightlifting

Power Clean + Hang Clean (@65% of 1RM C&Jx(1+1)x4)

(15min)

Behind The Neck Jerk (@90% of 1RM C&Kx2x4)

(15min)

Metcon

Metcon (Time)

For time,
5 rounds of
10 Toe to bar
10 Power Snatch 75/55
10 WB shots 10/9ft 20/14#(16min)

Tuesday, 6/26/18

Weightlifting

Hang Snatch (@75%x1x4)

(15min)

Superset

(15min)
5 sets of 3 Speed back squats + 6 Weighted Good mornings . Use 2 barbells

Sa: Back Squat (Speed squats @50%x3x5)

Sb: Good Mornings (@60% of 1RM snatch x6x5)

Metcon

Metcon (Time)

For time,
5 Rounds of
5 Deadlift 275/195
10 Burpees

(11min)

 

Monday, 6/25/18

Gymnastics

Metcon (No Measure)

Handstand walk progression

(10min)
Work on Handstand Walk

Metcon

Metcon (Time)

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.
Post impressions to comments.

(21min)

Metcon (No Measure)

NFT,
3 Rounds of
10 Barbell rollout
10 Hanging leg raises
1 min plank

(10min)

Saturday, 6/23/18

Metcon

Metcon (Time)

For time,
20 Wall ball shots 10ft/9ft 20/14
20 Sit-ups
20 Box jump, 24/20″
20 Push-up
20 Clean 135/95
20 Double-unders
20 One arm DB Thrusters 50/35
20 Pull-ups
20 Overhead squat
20 Kettlebell swings 1.5/1 poods
20 Push press 95/65
20 Dips
20 Sumo deadlift high pull 95/65
20 Burpees
20 Back squat,135/95
20 Weighted sit-ups 50/35
20 Walking lunge steps
20 Deadlift135/95
20 Knees to elbows
20 Front squat 135/95

(40min)

Friday, 6/22/18

Metcon

Metcon (AMRAP – Reps)

EMOM 16
Min 0,4,8,12 – 12/10 Cal row
Min 1,5,9,13 – 50 Double unders
Min 2,6,10,14 – 10 Burpees
Min 3,7,11,15 – 10 KB Swings 2/1.5pood

Total 328/320 reps if you don’t miss any
12 Double under attempts if you don’t have DU

Metcon (Time)

For time,
Run 500m
50 WB shots 10ft/9ft 20/14#
Run 400m
40 WB shots
Run 300m
30 WB shots
Run 200m
20 WB shots
Run 100m
10 WB shots

(20min)

Metcon (Time)

For time,
100 sit-ups

(4min)

Thursday, 6/21/18

Weightlifting

(25min)
Find 3RM on Front squat, 3RM Thruster and 3RM Push Jerk in 25min

Front Squat (3-3-3)

Thruster (3-3-3)

Push Jerk (3-3-3)

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Overhead squats 115/80
Toe to bars

(11min)

Wednesday, 6/20/18

Weightlifting

(25min)
Find 3RM Power Snatch, 2RM Snatch Balance and 1RM Squat snatch in 25min
This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Power Snatch (3-3-3-3-3)

Snatch Balance (2-2-2-2-2)

Snatch (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15
8 Rind dips
10 Box Jump 24/20
12 Barbell OHW-Lunges 95/65

Tuesday, 6/19/18

Gymnastics

Metcon (No Measure)

NFT,
3 Rounds of
4 Hips to Rings
4 Muscle ups/MUTs
10 Supinated hands push-ups

(10min)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

(24min)

Metcon (Time)

For time,
Plank hold

(6min)