Monday, December 31, 2018

Weightlifting
Power Snatch (10 min. EMOM - 2 rep Power snatch )
Weightlifting
Back Squat (BS: 12 min. to work to 3rm )
Gymnastics
-5 hollow/arch kips + 4 PU + 1 Bar MU (focus on hollow/arch consistency in all moves) ( 6 sets Every 90 sec. )
-5 hollow/arch kips + 4 PU + 1 Bar MU (focus on hollow/arch consistency in all moves)
Gymnastics
hollow rocks (3 min EMOM - Hollow rocks)
Metcon
Metcon (Time)
For time:

4 rounds

-15 DB Thrusters (45s/30s)
-12 Burpees over the bar
-5 wall walks

Friday, December 28, 2018

Metcon (Weight)
8 sets - building each
-3 Bench Press w/ pause on chest each rep
-8 pendlay rows - 5 sec. hold on chest last rep
Gymnastics
Chin-ups (4 sets - each max UB strict hollow chinups)
Gymnastics
Handstand Push-ups (4 sets working to max height 10 rep kipping HSPU )\
Gymnastics
hollow/arch seal rolls L and R
Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow seal rolls
-(first rolls to the right arms and legs may not touch the ground at any time for the rep to count)"
Metcon (AMRAP - Reps)
AMRAP in 10 min:
10 CTB Pullups
10 Hang Clean & Jerks, 95/65
10 CTB Pullups
10 Hang Clean & Jerks, 135/95
10 CTB Pullups
10 Hang Clean & Jerks, 165/110
10 CTB Pullups
10 Hang Clean & Jerks, 185/125
10 CTB Pullups
10 Hang Clean & Jerks, 205/135
10 CTB Pullups
Max Hang Clean & Jerks, 225/155

Thursday, December 20, 2018

Weightlifting
 Behind neck jerk + jerk (12 min. to find max Behind neck jerk + jerk )
 Behind neck jerk + jerk
Weightlifting
Front Squat (FS: 11 min. EMOM - 2 smooth FS)
Gymnastics
Hollow arch MU kips +MU + dips (8 sets -2 Hollow arch MU kips + 2-4 MU + 2 dips)
Hollow arch MU kips +MU + dips
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min. AMRAP

-21 UB wall balls (20/14)
-15 pullups
-9 Burpee Box overs

Tuesday, December 18, 2018

Weightlifting
3 pos. clean  -Hip, Above knee, below knee  (12 min. to find max 3 pos. clean )
 3 pos. clean
-Hip, Above knee, below knee
Weightlifting
Deadlift (10 min. EMOM - 3 banded deadlifts)
Gymnastics
-15 HSPU -20 banded tricep extensions  (5 supersets)
-15 HSPU
-20 banded tricep extensions
Metcon
Metcon (Time)
8 rounds for time

-125m Row
-12 hang clean and jerks (105/70)
-20 ft. walking lunge steps (105/70)

Friday, August 24, 2018

Weightlifting
 DB strict press  (4 sets of 10 -*same weight for all but challenging)
 DB strict press
Weightlifting
Back Squat (80/2*6 sets  *base numbers off your most recent BS)
80/2*6 sets
*base numbers off your most recent BS max
Gymnastics
max freestanding tripod HSPU hold  (20 freestanding tripod leg lifts as warmup )
max freestanding tripod HSPU hold
Metcon
Metcon (Time)
5 rounds for time

-1 Pegboard ascent (Scale w/ 2 legless ropeclimbs)
-16 sandbag/dball cleans (100/70)
-100m sprint

Monday, August 20, 2018

Weightlifting
Snatch pull to above knee + snatch from 2" off the ground  (*Build to max set for the day with no misses)
Snatch pull to above knee + snatch from 2" off the ground
Weightlifting
Back Squat 
Back Squat: 80/2*6 sets
*base numbers off your most recent BS max
Gymnastics
10 perfect hollow pushups + 45 sec. plank hold at top 
10 perfect hollow pushups + 45 sec. plank hold at top
Metcon
Metcon (AMRAP - Rounds and Reps)
14 min. AMRAP

-200 ft. walking lunges w/ DBs in front rack (50/35s)
-100 ft. bearhug sandbag carry (100/70)
-15 DB thrusters (50/35s

Monday, August 13, 2018

Weightlifting
Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1)  (Work to heavy/smooth double for the day)
Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1)
Weightlifting
Front Squat (Front squat - Find 1rm)
Gymnastics
Handstand march on wall  (3 min. EMOM - 15 )
Handstand march on wall
Gymnastics
 Max HS hold in 4x6' box (3 sets )
Max HS hold in 4x6' box
Metcon
Metcon (Time)
5 rounds for time

-21 KB Deadlifts (70/55s)
-15 UB TTB
-9 OHS (155/105)