2/24/20

Metcon 4 Rounds: Open&Performance: 12 DB Squat Cleans 50/35s 7 Toes to Bar 12 DB Push Presses 50/35s 7 Toes to Bar – Fitness: 35/25s Stimulus: Db movements unbroken and time frame of 8-14 min. Strength/Accessory Option 1: Weighted Pull Ups 2-2-2-2-2 AHAP Or Option 2: EMOM 10 Minutes 3-7 Unbroken Strict Pull Ups (or banded) Option 1 if you can performan multiple strict pull-ups and option 2 if you can perform 1-2 strict pull-ups or if a band is needed. Continue reading 2/24/20

2/21/20

Metcon 1:30 on / 2:30 off Open: 250m Row Max Reps Deadlift 225/155 Continue until you have completed 75 deadlifts. *8 Round Cap – Performance: 205/135 – Fitness:185/125 Stimulus: The “feeling” we are going for is an aggressive pace on the rower directly into a big set of touch and go deadlifts, we do not want to see singles. – Partner up on the rower with 2nd person starting 1min delayed. Extra Mobility Cool Down: 3:00 walk/bike Single LAX Ball Low Back Smash, 1:00/side 2:00 Forward Fold Stretch Today’s cool down is imiportant. After completion if time permits maybe an … Continue reading 2/21/20

2/20/20

Weightlifting Bench Press 3-3-3-3-3-3 Looking for moderate-weight, fast-speed triples. We want  to avoid the dreaded slow press-out reps. Metcon Every 4 Minutes for 12 Min: Open: 20 Burpees 10 Power Cleans 155/105 10 Strict Pull-ups – Performance: 135/95 – Fitness: 115/75, 6 Strict Pull-ups Stimulus: Rounds are meant to be fast and furious. Looking to be working for about 3 minutes or less per interval. Continue reading 2/20/20

2/19/20

Weightlifting Clean and Jerk, Every 2:30 for 15 Minutes 2 CJ’s  The goal for the doubles is to be at or above 80% for the majority of the reps. If you are feeling good,  push toward a 2RM Metcon For Time: Open&Performance: 100 Double Unders 40 Empty Bar Thrusters 45/35 60 Double Unders 30 Empty Bar Thrusters 20 Double Unders 20 Empty Bar Thrusters – Fitness: 35/25, Single-unders 150/90/30 Stimulus: Double unders should not exceed 2 min at any point and the empty bar thrusters should not be more than 3 sets. The goal is sub 10min. Continue reading 2/19/20

2/14/20

Weightlifting Power Snatch Open: :60 Max Reps at 75/55 2:00 Rest :60 Max Reps at 95/65 2:00 Rest :90 Max Reps at 115/75 2:00 Rest :90 Max Reps at 135/95 – Performance: 75/55, 95/65, 105/70, 125/80 – Fitness: 65/45, 85/60, 105/70, 115/75 – Metcon AMRAP 10: Open: 20 Air Squats 2 Muscle Ups 20 OH Squats 45/35 2 Muscle Ups – Performance:4 burpee chest to bar pull ups – Fitness:4 burpee pull ups, 35/25 Continue reading 2/14/20

2/13/20

Metcon For Time: Open: 100 Box Jumps 24/20″ 80 Step Ups w/ 1-DB 50/35 60 DB Snatch 40 Toes to Bar 20 Strict HSPU – Performance: In place of hspu 30 Single DB Z-Press (15/each arm) – Fitness:35/25, In place of hspu 30 Single DB Z-Press (15/each arm) *Time Cap 35 min* Core Conditioning V-Ups 5 x 10 Continue reading 2/13/20