Friday, 11/30/18

Metcon

Metcon (Time)

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters (0.8mile)

Post your choice of exercises and times of each round to comments.

(45min)

Wednesday, 11/28/18

Weightlifting

Power Clean (Low Blocks@(80%+Increasement)x1,then Drop set 2×2)

(15min)
Increase 5.5# if work set is below 242#
Increase 5.5# if work set is below 176#

Drop set 2×2 @ (-22#)

Metcon

Metcon (AMRAP – Rounds and Reps)

Mod “Tiff”
On a 25 minute clock,
Row 3000m then,
Perform as many rounds as possible of
11 C2B pull-ups
7 Hang Squat cleans 135/95
7 Push press 135/95

RX+ 155/105

Tuesday, 11/27/18

Gymnastics

Metcon (No Measure)

EMOM 8
Even Min – 4 L-sit Ring pull-up (false grip)
Odd min – 4 Ring Dips

Metcon (No Measure)

Muscle up practice

(10min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 19
3 Muscle Ups
200m Row
6 Burpee Box Jump Over 20″
(Jump over the box without touching it)

200m is 20 reps

Monday, 11/26/18

Weightlifting

SNATCH PULL + 2 LOW HANG SNATCHES (@65%x(1+2)x3)

(15min)
3 rounds of 1 Snatch Pull + 2 Low Hang snatch snatches @65% of 1RM Snatch

Back Squat (@80%x2x3)

(15min)

Metcon

Metcon (Time)

For time,
30 Snatches 155/105

(11min)

Saturday, 11/24/18

Metcon

Metcon (AMRAP – Rounds and Reps)

As teams of 2
AMRAP 40
Partner 1 – 500m Row
Partner 2 – 12 Burpees

When the bupeer finishes the assigned number of reps, s/he rests until the rower finishes 500m.

Post total finished rounds + extra burpees

Friday, 11/23/18

All the classes are canceled, and we will have a post turkey wod at 1pm

Metcon

Thanksgiving Sample Platter (Time)

For Time

5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings

Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups

Then, 1 Round of:
50 Burpees

(No time cap)

 

Wednesday, 11/21/18

Weightlifting

Power Clean (From the Blocks @80%x1x1, then Drop set 2×2 )

(15min)
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).

https://youtu.be/CZQQpQ-rkWA

Metcon

Metcon (Time)

For time,
50 WB shots 10/9ft 20/14#
50 Deadlift 185/125
50 HSPU

Each time you break a set of WB shots or HSPU, Deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall

(21min)

Tuesday, 11/20/18

Its Holiday photo shoot day!! Come back tonight at 6:30pm for being a part of our Holiday card this year. Wear your christmas socks!

Weightlifting

SNATCH PULL + 2 LOW HANG SNATCHES (@60%x(1+2)x4)

(15min)

Back Squat (@75%x3x3)

(15min)

Metcon

Metcon (Time)

For time,
15 Push press
5 Rope Climb
12 Push press
4 Rope climb
9 Push press
3 Rope climb
6 Push press
2 Rope climb
3 Push press
1 Rope climb

Use 3/4/Body weight. Rope climb must be started from the seated position

(15min)

 

Monday, 11/19/18

Metcon

Metcon (AMRAP – Reps)

EMOM 7
13/11 Cal Row

Metcon (8 Rounds for reps)

On a 8minute running clock, perform 1minute each of:
Squats
Push-ups
Box Jump 20″
Pull-ups
Inverted Burpees
WB shots 10/9ft 20/14#
Burpees
Double unders

Post reps completed for each exercise

(8min)

Metcon (No Measure)

NFT
3 Rounds of
10 Hanging leg raises
10 GHD sit-ups
60sec plank hold

(15min)