Monthly Archives: January 2019

Weightlifting 4Horsemen Wave2 Week2 3squat supersets with A,B,C,D,E (30min) A: Box Jumps  (3×6@36/28″) B: Back Squat ((3+,4+,5+)@(90%,85%,80%)) C: Cal Strength Extension (3×10 @45/35) https://youtu.be/JXc5dKuFIWY D: Burpee (3×15) E: 90 Second Rest (3x90sec rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 5 Power Snatches 95/65 10 OH (walking) lunges 96/65 1 Rope climb fromContinue reading “Thursday, 1/31/19”

Weightlifting 4Horsemen Wave2 Week2 3 Shoulder press supersets with A,B,C,D,E (30min) A: T-bar Row (3×10@145/105) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 B: Shoulder Press ((9+,11+,13+)@(70%,65%,60%)) C: Bandy Twisty Things  (3×15) https://youtu.be/kATJWiwsL7A (03:08) D: Double Under (3×100) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 3 rounds of 400m run 15 Squat snatches 75/55 9Continue reading “Wednesday, 1/30/19”

Gymnastics Metcon (No Measure) EMOM 16 Min 0,4,8,12 – 4 MUT on the box (feet, calves, foam roller) Min 1,5,9,13 – 4 Picaboo swings Min 2,6,10,14 – 1 attempt for unbroken MUs. (Max reps) Min 3,7,11,15 – Rest Beignners 1st min – 10 Ring rows 2nd min – 8 Ring Dips 3rd min – 45Continue reading “Tuesday, 1/29/19”

Weightlifting 4Horsemen Wave 2 Week 2 3 Deadlift supersets with A,B,C,D,E (30min) A: 1 Arm DB Snatch (3×10 (L/R each)) B: Deadlift ((5+,7+,9+)@(80%,75%,70%)) C: Hip Extension  (3×15) https://youtu.be/7X075Hrl5lE D: Bike (3x15Cal) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 10 Rounds of 5 Power clean 155/115 10 Walking lunges (14min)

Martial Arts Metcon (No Measure) Bostaff Strike (10min) Kicking Combo (15min) Bostaff Form (15min) Metcon (AMRAP – Reps) AMRAP 2 Bostaff strike set 1min rest AMRAP 2 Pop front snap kick (alternate leg) 1min rest AMRAP 2 Sit-up

Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats If you fall behind the clock, keep going for 30minutes and see how many rounds you can complete.

Weightlifting 4Horsemen Wave2 Week1 3 Back squat supersets with A,B,C,D,E (30min) A: Box Jumps  (3×15 24/20) B: Back Squat ((9+,11+,13+)@(70%,65%,60%)) C: Double Under (3×100) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 20 Cal Bike 20 Clean and Jerk 165/115 20 Cal Bike (11min)

Weightlifting 4Horsemen Wave2 Week1 3 Shoulder Press supersets with A,B,C,D,E (30min) **we will warm up with each movement then start the 30min right away. Don’t sacrifice Main set if you are short on time. Once clock stops, we will move on to the Metcon A: Yates Row (3×10 @135/95) https://youtu.be/gmQm45dILBU B: Shoulder Press ((5+,7+9+)@(80%,75%,70%)) C:Continue reading “Wednesday, 1/23/19”

Weightlifting 4Horsemen Wave2 Week1 3 Deadlift Supersets with A,B,C,D,E (30min) A: American KB Swing (3×25@1.5/1pood) B: Deadlift ((4+,5+,7+)@(85%,80%,75%)) C: GHD Situp (3×10) D: Row (3×15 cal) E: 90 Second Rest (3x90sec) Metcon Metcon (AMRAP – Reps) AMRAP 7 5 SDHP 115/75 5 Strict HSPU

Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – 25 DU Min 1,4,7,10 – 15 KB swings 1.5/1pood Min 2,5,8,11 – 10 Box jump 24/20 Each round, do AMRAP burpees after each movement. Post total reps of burpees for the score Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Burpee 30 Cal row