Tuesday, December 29, 2015

Happy 50th Mr Ceynar!!!!

3 Position Clean (EMOM for 10:00 start at 80%)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Filthy Fifty (Time)
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

Tuesday, December 22, 2015

Clean and Jerk (EMOM for 10:00-  1 High Hang+1 hang+1 jerk)
1 Strict TTB + 1 Strict Pullup + 1 Strict C2B Pullup ( 4X5 reps of)
Deficit Handstand Push-ups (4X10 Strict 4/3″ Deficit HSPU AFAP)
Metcon (Time)
10 rounds of:

10 Burpee Box Jumps 24/20
10 KBS 32/24

Rest :30 between rounds

Thursday, December 17, 2015

Power Snatch (EMOM for 10:00 (10 total sets)- 1 Power Snatch 70%)
Paused Front Squat ( 1X3@80%, 1X2@85%, 1X1@90%, 2X1@95%)
Ring Dips (4X60 seconds Ring Lockout Holds)
Metcon (Time)
5 rounds of:

Row 500m (all out effort)
7 Power Clean & Push Jerks 155/105#

Rest 1:1

Tuesday, December 15, 2015

Clean and Jerk (EMOM for 10:00-  1 Hang Clean (from mid-thigh) + 1)
Strict Toes-To-Bar ( 4X5 reps of: 1TTB+1Pullup+1 C2B all strict)
Deficit Handstand Push-ups ( 4X8 Strict 4/3″ Deficit HSPU AFAP)
Metcon (Time)
40 6″ Target Burpees
10 Power Snatches 115/75#
30 6″ Target Burpees
10 Power Snatches 115/75#
20 6″ Target Burpees
10 Power Snatches 115/75#
10 6″ Target Burpees

Thursday, December 3, 2015

Power Snatch (Every 1:30 for 9:00 (7 total sets)-  3 T&G Power S)
Paused Front Squat (1X5@75%, 1X3@80%, 1X2@85%, 2X1@90%)
Ring Dips (4X60 seconds Ring Lockout Holds)
Metcon (Time)
For time:

Row 1k
75 6″ Target Burpees
Row 1k

Tuesday, December 1, 2015

Hang Clean & Jerk (EMOM for 10:00-  1 Hang Clean + 2 jerks)
Clean & Jerk from the hang position.
Strict Toes-To-Bar (4X10 Tempo Strict TTB)
Handstand Push-ups (4X12 Strict HSPU AFAP)
Metcon (Time)
10 DB Snatch (alternating) 70/50#
10 TTB
10 Pistols (alternating or 30 air squats)
20 DB Snatch (alternating) 70/50#
20 TTB
20 Pistols (alternating or 30 air squats)
30 DB Snatch (alternating) 70/50#
30 TTB
30 Pistols (alternating or 30 air squats)