Month: October 2017

Strength Hang Power Snatch (4×4 <60%) Every 2min for 4 rounds 1a) “Hang Power Snatch” 4 x <60% 1b) Gymnastics Skill Work: Its ok to pick the same movement as last week as long as improvement is being made, work on for 30sec of the 2min. Pistol, Kipping, Muscle Metcon 18min AMRAP Run 400m 10 […]

Metcon 5 Rounds Teams of 3 33 KBS (55,35) 33 Box Jumps (24,20) 33 Pull-ups 800m Run L2: (45,25) (20, 15) (Band Assisted Pull-ups) L1: (35,25 Russian Swings) (20,14 Step-ups) (Ring Rows) $ Out Abs + Arms 1a) Alt. DB Curls: 3 x 20 1b) Banded Ab Pulldowns: 3 x 25

Strength Deadlift (6×3 @ 75%) Every 90sec. 1a ) “Deadlift” 6 x 3 @75% 1b) Seated Box Jumps: 6 x 3 Metcon “Tunnel Vision” 4 Rounds 21 Wallballs (20,14) 15 Lateral Burpees over the Bar 9 OHS (135,95) Rx: (115,75) L2: (95,65) (14,10) L1: (75,55) (10,8) Last completed 5.23.17 $ Out 3:00 of X-Band Walks

Mixed Skill Work 10min EMOM Odds: 4-5 Overhead Squat <60% Evens: 1-3 Ring or Bar Muscle-ups Intent: Keep OHS light and from the ground, focus on positioning. MU use whatever best matches your ability Metcon 4min AMRAP DB Power Clean + Front Squat (55,35) Rest 2:00 4min AMRAP Alternating DB Snatches (55,35) Rest 2:00 4min […]

Strength 12min EMOM ODD Minutes: 3 “Push Jerk” @75-80% EVEN Minutes: 3-5 T2B Practice Intent: Similar to last week except loads should be heavier. Metcon “Up the Wall” AMRAP 11: 1 Legless Rope Climb, 15′ 10 T2B 15 Power Snatch (95,65) Rx: (75,55) (Rope Climbs) L2: (55,35) (3 Strict BA Chin-ups) L1: (45,25) (8 Ring […]