Monthly Archives: October 2018

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 RaisesContinue reading “Wednesday, 10/31/18”

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 •Continue reading “Tuesday, 10/30/18”

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 asContinue reading “Monday, 10/29/18”

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)

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)

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)

Weightlifting Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (@(60%+11#)x(1+1+1)x4) https://youtu.be/J3beTjY8ujY (15min) 4 Rounds of 1 SHP+1LHSHP+1LHPS@60% of 1RM Snatch +11# Metcon Metcon (Time) For time, 20 Burpees 20 Hang Squat Snatch 135/95 20 Bar Muscle up 20 Hang Squat Snatch 135/95 20 Burpees (30min)

Gymnastics Metcon (No Measure) Pull-up Efficiency if you have a pull-ups – Kipping/Strict/Butterfly/Chest to Bar If you don’t have a pull-up 4×8 Banded strict chin up (8min) Metcon Sandbag Get up (4×4@AHAP) https://youtu.be/RC7BFsclSoM (18min) 4 rounds of 4 SGU as heavy as possible The sum of 4 weights used each round as the score. MetconContinue reading “Tuesday, 10/23/18”

Weightlifting Snatch grip Push press+  Heaving Snatch Balance (@(65%+22#)x(1+1)x3) 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 •Continue reading “Monday, 10/22/18”

Weightlifting Back Squat (@(65%+11#)x8x4) (18min) 4 Rounds of 8 Speed Back squats @65% of 1RM Back Squat +11# Metcon Metcon (Weight) EMOM 12 1 Full squat snatch 95/65 and add weight each round. Post the last round’s weight for the score Annie (Time) 50-40-30-20-10 Double-unders Sit-ups (11min)