Wednesday, 10/31/18

Metcon

Halloween Lindsay (Time)

For Time

400m Run
24 calorie Row
24 Box Jumps/Box Step Ups
24 Push-Ups
24 Pumpkin Snatches
24 Pull-Ups
24 Burpees
24 Pumpkin Thrusters
24 Air Squats
24 AbMat Sit-Ups
24 Pumpkin Clean-and-Jerks
24 Walking Lunges
24 Pumpkin Push Presses
24 Pumpkin Swings/Pumpkin Cleans
24 Pumpkin Goblet Squats
24 Toes-to-Bars/Knee Raises
24 Pumpkin One arm Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
6 Pumpkin TGUs
24 Pumpkin Gorilla Deadlifts
24 Pumpkin Hang Squat Cleans
400m Run

RX Pumpkin 1.5/1pood KB or 50/35 DB
RX+ Pumpkin 2/1.5 pood KB

Movements may be done in any order. 24 reps must be completed before proceeding to the next movement.

(50min)

Tuesday, 10/30/18

Weightlifting

Snatch grip Push press+  Heaving Snatch Balance (@(65%+33#)x(1+1)x1)

From the rack
•        Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss

(15min)
1 Round of 1 Snatch Grip PP+1 Heaving SB@ 65% of 1RM Snatch +33#

Clean and Jerk (@(70%+16.5#)x(2+1)x3)

(15min)
3 Rounds of 2 Full squat cleans + 1 Split Jerk @70% of 1RM C&J +16.5#

Metcon

Metcon (Time)

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
Post time to comments.

(16min)
RX: 225/155

Monday, 10/29/18

Gymnastics

Metcon (No Measure)

EMOM 12
Minute 0,4,8 – 6 Ring Dips
Minute 1,5,9 – 4 L-sit Ring-pull up
Minute 2,6,10 – 3 L-sit strict Muscle up
Minute 3,7,11 – Rest

Metcon (No Measure)

NFT
6 Rounds of
1 Wall walk
30 second HS hold

(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:
10 weighted sit-ups
 50/35
15 push-ups
10 weighted sit-ups
 50/35
30 squats
Post rounds completed to comments

Saturday, 10/27/18

Metcon

Metcon (3 Rounds for time)

Establish your 1-rep-max deadlift
Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.
Post your max deadlift load and times for each set of cleans to comments.

(45min)

Friday, 10/26/18

Metcon

Metcon (Time)

For time,
Move 700lb. of odd objects 50m and back again.
Use Plates, DBs, KBs, Sandbags,  Firewood or whatever you can find to accumulate approximately 700lb. worth

Post time and type of objects moved.

(45min)

Thursday, 10/25/18

Weightlifting

Clean and Jerk (@(70%+11#)x(2+1)x4 )

(15min)
4 rounds of 2 squat cleans+1Split jerk @70% of 1RM C&J +11#

Snatch Grip Deadlift (3-4″ Deficit@(90%+22#)x5x4)

(15min)
4 Rounds of 5 Deficit snatch grip deadlift@90% of 1RM Snatch+22#

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Hang squat cleans 115/80
C2B Pull-ups

(15min)