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)