Weightlifting Front Squat: E2MOM for 14min:(3) 3-second Pause  Looking for a controlled descend with a 1 sec pause in the bottom of each rep. Feel free to increase weight through the 7 sets if technique is solid. Metcon  For Time: 100/70 Calorie Bike/Row Every minute not including 0:00, perform 7 Handstand Push Ups Performance&Fitness: Push-ups 12 Minute Cap* (if capped add 1 sec for each calorie not completed) Continue reading 12/6/19

Weightlifting Power Clean (*Amrap 1, Amrap :90, Amrap 2) *AMRAP 1: Power Cleans @65% Rest 3 Minutes AMRAP :90, Power Cleans @75% Rest 3 Minutes AMRAP 2: Power Cleans @85% – (record total reps, try to beat your score from week 1) Metcon AMRAP 10: Open&Performance: 8 Unbroken Hang Squat Snatches 95/65lbs 6 Unbroken Hang Squat Snatches 95/65lbs 4 Unbroken Hang Squat Snatches 95/65lbs 2 Unbroken Hang Squat Snatches 95/65lbs Fitness: 75/55 Rest 1:00 after each round Continue reading 12/5/19

Weightlifting Squat Snatch: E2MOM for 14 min: 5 touch’n’go Back the weight down for the last set, ending with a perfect set of 5. Metcon Teams of 3 AMRAP 15: Max Calorie Bike Go HARD when it’s your turn! Switch anytime you choose or you can dictate how long each athletes must bike before switching. Continue reading 12/4/19

Weightlifting Shoulder Press (5×5 @ 65% Across) The work this cycle is on SPEED when pressing overhead. Metcon For Time: Open: 400m Run 40 Step Through Lunges 12 Burpee Muscle Ups 40 Step Through Lunges 400m Run Performance:12 Burpee Chest to Bar Fitness: 12 Burpee Pull-ups Sub 400m row if needed. Continue reading 12/3/19

Weightlifting Deadlift (1×6@62.5% 1×5@72.5% 1×4@82.5% 1×1@92.5% ) Controlled Touch and Go Metcon 3 Rounds: AMRAP :90 Open&Performance: Thruster Plus* Ladder 95/65lbs Fitness: 75/55 Rest 3:00 **Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Continue reading 12/2/19

Metcon OPEN – PERFORMANCE Teams of 3 For Time: 800 Meter Team Sand Bag Run (70/50) 80/60 Calorie Row 80 Box Jump Overs (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) 80 Overhead Squats (95/65) 80 Box Jump Overs (24/20) 80/60 Calorie Row 800 Meter Team Sand Bag Run (70/50) FITNESS: Box 20″, 75/55 Continue reading 11/30/19

Black Friday Schedule: (9:30am and Open Gym) Weightlifting Front Squat (E2MOM For 12 Min: (6 sets) 5 Tempo Front Squats) Tempo: 5 Sec Eccentric (Lowering), 1 Sec Pause. We are more concerned with improving the skill of the front squat than loading it ultra-heavy. Set 1: 50-60% Range. Set the tone for your movement Sets 2-5: Build. Stay smooth. Set 6: Back down to opening weight. End with perfect reps. Metcon  For Time: Open: Run 600m 10 Chest To Bar Pull ups 12 Push Jerk 135/95lbs 10 Chest To Bar Pull ups 12 Push Jerk 135/95lbs 10 Chest To Bar … Continue reading 11/29/19

Happy Thanksgiving (9:30am class and Open gym till 2pm) Filthy Fifty  For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders OPEN – PERFORMANCE: Bj 24/20, Pull-ups, Kb 53/35, PP 45/35, Wb 20/14 – FITNESS: Bj 20, Jumping pull-ups, Kb 35/26, Single skips 100 – **Sub Supermans for Back extensions Continue reading 11/28/19

Weightlifting Clean (Every 2min For 12 Min:5 Touch and Go Squat Cleans*) *Set 1: 50-60% Range. Set the tone for your movement. Sets 2-5: Build, but stay smooth. Set 6: Back to starting weight. End with perfect reps. Metcon  AMRAP 2:00 x 4 Open: 15 HSPU 8 Deadlifts AHAP* Max Rep Double Unders in remaining time Performance: Push-ups Fitness: Push-ups, Single Skips -Rest 2:00 after each set- -Record double or singles skips after each round for score. *As heavy as possible without breaking the set, they need to be done unbroken. The goal for this piece is for the HSPU/Push-ups … Continue reading 11/27/19

Weightlifting Bench Press (3×10) Build across sets, maintain speed. Rest at least 2 minutes between sets, and spot each other for safety. Specific Warm Up/Wod Prep: At each weight/rep scheme below, complete 1 unbroken set. – Empty bar, 6 power cleans, 6 front squats, 6 jerks – With 95/65lbs, 5 unbroken reps of each – With 115/75lbs, 4 unbroken reps of each, this determine workout weight. Metcon 4 Rounds* Open&Performance: 10 Power Cleans 115/75lbs 10 Front Squats 115/75lbs 10 Push Jerks 115/75lbs Fitness: 95/65 *Each round must be done unbroken to count. Rest as little as needed between rounds. Continue reading 11/26/19