2/6/20

Weightlifting Every :90 for 9 Min 1 Squat Snatch 8-10 min to work up to around 80%. Then Every :90 sec for six sets perform 1 squat snatch. If the bar is moving well feel free to increase the weight through the 6 sets. Metcon  AMRAP 9: Open: 40 Step Through Lunges 30 Sit Ups 20 Push Ups 10 Power Snatches 135/95 Performance: 115/75 Fitness: 95/65 Continue reading 2/6/20

1/30/20

Weightlifting Deadlift (One set every :90), 3-3-3-3-3-3-3-3 Goal for the deadlifts today is speed sets. We want you to be pulling between 60 and 75% of your 1RM with speed from the floor. These should be touch and go with a controlled descent but a very fast pull. Metcon 15-12-9 Cal Bike (9-7-5 for women) Power Snatch 95/65lbs Overhead Squats Fitness: 75/55 Time domain today is sub 12 minutes. Sub front squat if ohs is limited due to mobility. Continue reading 1/30/20

1/28/20

Weightlifting E4MOM for 16 (3) Front Squat All four sets of three are meant to be as heavy as possible. Metcon For Time: Open: 9 Clean and Jerk 175/115lbs 15 Burpee Box Jumps 24/20″ 12 Clean and Jerk 155/105lbs 12 Burpee Box Jumps 15 Clean and Jerk 135/95lbs 9 Burpee Box Jump – Performance:155/105,135/95,115/75 Fitness: 13595,115/75,95/65, 2″ box Time domain for today’s metcon is sub 12 minutes Continue reading 1/28/20

1/27/20

Strength 6 Rounds: 1 Max set of 4″ Deficit Push Ups – Rest 1:00 – *Score is total reps* The targeted rep range for each set is 8 – 15 reps, meaning we want more consistency across 6 sets rather than a max effort set followed by much smaller sets. Metcon 2 Rounds: Open&Performance: 25/20 Calorie Row 50 Wall Balls 20/14lbs Fitness: 14/10 -Rest 4:00 After Set- Both rounds of today’s workout should not exceed 5 minutes. Continue reading 1/27/20

1/25/20

Metcon Group Hug OPEN & PERFORMANCE – Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Calorie Bike 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP) – Fitness: Weight 1: 45/35 Weight 2: 65/45 Weight 3: 75/55 Weight 4: 95/65 Weight 5: 115/85 (AMRAP) Continue reading 1/25/20