1/13/20

Strength Double DB Snatch Skill: 2×5 S-Arm DB Snatch (5/arm, not alternating) 3×5 Double DB Snatch, light, moderate, then heavy (may be heavier than workout weight) Metcon 12-9-6 x 3 Open&Performance: Double Dumbbell Snatch 40/20lbs Cal Bike (9-6-4 cal for women) Fitness: 30/15 – Rest 5:00 after each 12-9-6 *Record time for each round Each round should not exceed 3 minutes Core Conditioning  Tabata V-Ups Continue reading 1/13/20

1/11/20

Metcon OPEN – PERFORMANCE Team of 2 30 AMRAP: 10 Dumbbell Reps** (50/35) 8 10 meter Shuttle Runs Fitness:(35/25) Complete Full Rounds Before Switching **Dumbbell Reps** 0:00 – 10:00 10 Dumbbell Snatches 10:00 – 20:00 10 Dumbbell Hang Clean and Jerks 20:00 – 30:00 10 Single Dumbbell Thrusters Continue reading 1/11/20

1/10/20

Metcon  For Time Open: 30/24 Calorie Row 30 Overhead Squats 95/65 30 Handstand Push Ups 30/20 Calorie Bike 30 Hang Squat Cleans 95/65 30 Chest to Bar Pull Ups 30 Burpees 30 Thrusters 95/65 30 Pistols* Performance: Jumping Lunges in place of Pistols, Push-ups for hspu Fitness: 75/55, pull-ups Time domain is 18-24 min. Shoot for all barbell movements should be done in 3 sets and all gymnastics in 5 sets. Extra 4 Rounds: Hollow Body Hold :40 Work 1:20 Rest Continue reading 1/10/20

1/3/20

Weightlifting Front Squat E2MOM for 14: (1) 3-second Pause Front Squat AHAP Building throughout the 7 sets Metcon 6 Rounds Open: 10 Burpees 10 Box Jump All The Way Overs 24/20″ Performance: Box jump overs, 24/20″ Fitness: Box jump overs, 20″ Rest :30 sec after each round and record total time. Keep those burpees solid! This is another repeat workout try to beat last time. Continue reading 1/3/20

1/2/20

Gym Opens at 9:30am followed by regular schedule Weightlifting Power Snatch AMRAP 1 Minute Max Rep Power Cleans @60% +10/5lbs Rest 3:00 AMRAP :90 Max Rep Power Cleans @70% +10/5lbs Rest 3:00 AMRAP 2 Minutes Max Rep Power Cleans @80% +10/5lbs *Beat your score from week 5. (record max reps from last set) Metcon Sweeney Quad 2 Rounds: Open: 16/10 Cal Bike 15 Box Jumps 30/24″ 14 DB Push Press 50/35’s Fitness: 24/20″, 35/25’s -Rest 5:00 after each round for all tracks- This test is about pure power output and should be scaled such so that you can dead sprint. … Continue reading 1/2/20