Friday, 8/31/18

Weightlifting

Back Squat (@80%x3x5)

(15min)
5 Rounds of 3 back squats @80% of 1RM back squat

Clean Pull (@90%x3x4)

(15min)
4 rounds of 3 Clean pulls @90% of 1RM C&J

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
5 Weighted Sit-up 50/35
7 Good mornings 95/65
9 OHS 95/65

Thursday, 8/30/18

Gymnastics

Metcon (No Measure)

Rope climb practice(

(7min)

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′

In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here

Wednesday, 8/29/18

Weightlifting

Clean and Jerk (2C+1J@84%x1, then Drop set x1@(-22#))

(15min)
2 Full squat cleans and 1 Split Jerk, work up to 84% of 1RM C&J, then 1 round of Drop set @(-22#)

Back Squat (@80%x1, then Drop set 5 reps @(-44#))

(15min)
Back squat, work up to 80% of 1RM Back squat, then 1 round of Drop set 5 reps @(-44#)

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

(18min)

Tuesday, 8/28/18

Weightlifting

Snatch (@80%x1x6)

(15min)
6 rounds of 1 Full squat snatch @80%of 1RM

Back Squat (@70%x5x4)

(15min)
4 rounds of 5 reps Back squat @70% of 1RM Back squat

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees

In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Female: 20″ Box jump, 65# Thrusters

Monday, 8/27/18

Gymnastics

In 25 minute time cap, if you have pull-ups, do a-RX. If you don’t have pull-ups yet, do a-Sc(scaled) below

a-RX: Metcon (3 Rounds for weight)

Find each 5RM, 3RM, and 1RM weights
Weighted pull-up, 5rep max
Rest 5 minutes
Weighted pull-up, 3 rep max
Rest 5 minutes
Weighted pull-up, 1 rep max

(25min)

a-Sc: Metcon (3 Rounds for reps)

AMRAP 3
Band Assisted Pull-up
Rest 5 minutes
Ring rows
Rest 5 minutes
Jumping pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
10m Handstand Walk
1 Rope Climb
10 Overhead pistols with PVC

For the HS-Walk, every 1m (3.3 ft) is a rep. So 10m=10 reps. HS-Walk RX: if you fall, start from the last 1m mark.

Saturday, 8/25/18

Martial Arts

Warm Up/Stretch

(10min)

Metcon (No Measure)

Bostaff Strikes

(10min)

Metcon (No Measure)

Kicking Combinations
– Front Kick, Jump Front Kick, Pop front kick
– Butterfly kick

(15min)

Metcon (No Measure)

Bo staff form

(15min)

Friday, 8/24/18

Metcon

A: Max Height Box Jump (Distance)

Max Height Box Jump

(15min)

B: Metcon (5 Rounds for reps)

5 Rounds for reps of:
2minutes of Burpee Box Jumps 36/30
Rest 1 minute

(14min)

C: Metcon (No Measure)

NFT,
2 Rounds of
10 Barbell rollout
10 WB sit up 20/14
1min Plank

(10min)