Monday, 4/1/19

Posted on March 31, 2019 by cfsik9sung

Metcon

Metcon (AMRAP – Reps)

EMOM 16
Min 0,4,8,12 – 12 Med ball cleans 20/14
Min 1,5,9,13 – 10 Box Jump 24/20
Min 2,6,10,14 – 12/10 Cal row (Scaling 10/8)
Min 3,7,11,15 – 35 Double Unders

Metcon (AMRAP – Reps)

7 x 2min Rounds of
20 Cal row or 0.4mile Bike
Max rep Abmat Sit-upsNo rest between rounds
Post total number os Sit-ups for score

(14min)

Friday, 3/29/19

Posted on March 29, 2019 by cfsik9sung

Metcon

Metcon (Time)

For time,
2000m row
1mile Run
2000m Row
1mile Run
2000m Row

(50min)

Thursday, 3/28/19

Posted on March 28, 2019 by cfsik9sung

Weightlifting

WK1: Clean High Pull+Low Hang Clean & Jerk (5x(1+1)@75% of C&J)

(15min)
Target add 11#/week if work sets >242#
Target add 5.5#/week if work sets <=242#

WK1: Front Squat (4×1@84% )

(15min)
If you don’t have 1RM FS or it has been a long time since the last 1RM, use 90% of your Back squat 1RM as FS 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
10 Pull-ups
10 SDHP 95/65

Wednesday, 3/27/19

Posted on March 27, 2019 by cfsik9sung

Weightlifting

WK1: Clean (3×1@92% of C&J)

(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
20 Cal row
15 Dips
10 TGU 50/35# DB

Tuesday, 3/26/19

Posted on March 26, 2019 by cfsik9sung

Gymnastics

Metcon (No Measure)

Muscle up Progression
NFT
3 Rounds of
4 Ring rows with 3sec Chest to Ring Hold
4 Dynamic Ring rows
30sec Half dip hold
1 Ring Hang Warm up Cycle
– 10sec feet apart side to side
– 10sec feet together forward-backward swing

(20min)