Strongman Tire Flip (As teams of 2, 3x10m AHAP) (30min) Metcon Metcon (Time) As teams of 2, For time, 50 SB GTS 150/100 100m Farmers Carry 220/160 50 Fat bar STO 135/95 One athlete can work at a time, (21min) Minimum 3 reps to switch for SB and Fat bar
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Friday, 4/5/19
Weightlifting World Class Transference Week2 WK2: Clean High Pull+Low Hang Clean & Jerk (4x(1+1)@75%+#) (15min) Target +11# if work sets >242# Target +5.5# if work sets <=242# WK2: Front Squat (3×1@88%) (12min) Metcon Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadliftContinue reading “Friday, 4/5/19”
Thursday, 4/4/19
Gymnastics Metcon (AMRAP – Reps) Pistol Progress for 7min Then AMRAP 3 Pistols alternate legs (10min) Metcon Metcon (Time) 2018 Regional Event5 For time 50 HSPU 50 T2B 50 Cal Bike 50 DB box step over 50/35 on 24/20″ 50ft Right arm DB OH lunges 50ft Left arm DB OH lunges (30min)
Wednesday, 4/3/19
Weightlifting World Class Tranference Week2 WK2: Snatch ((From low blocks) 4×2@80%+#) (15min) Target +11# if work sets >220# Target +5.5# if work sets <=220# WK2: Pause Back squat (3×3@70%+#) Come to a complete stop in the bottom of the squat and hold for 2 seconds Target +22# if work sets >330# Target +11# if workContinue reading “Wednesday, 4/3/19”
Tuesday, 4/2/19
Weightlifting World Class Transference Week2 WK2: Clean (2×1@95% of C&J) (15min) Metcon Metcon (Time) Complex Fran 7 Bar MU 7 C2B Pull-up 7 Pull-up 21 Thrusters 95/65 5 Bar MU 5 C2B Pull-up 5 Pull-up 15 Thrusters 95/65 3 Bar MU 3 C2B Pull-up 3 Pull-up 9 Thrusters 95/65 (15min)
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Monday, 4/1/19
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-upsNoContinue reading “Monday, 4/1/19”
Friday, 3/29/19
Metcon Metcon (Time) For time, 2000m row 1mile Run 2000m Row 1mile Run 2000m Row (50min)
Thursday, 3/28/19
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 BackContinue reading “Thursday, 3/28/19”
Wednesday, 3/27/19
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