Thursday, June 30, 2016

Weightlifting
Behind The Neck Jerk (Behind the neck Jerk: In 10 minutes find max 2 rep)
Weightlifting
Front Squat (FS: Work up to heavy set of 5 and complete 3 sets )
Metcon
Metcon (Time)
150 DU
3000m Row
150 DU

Tuesday, June 28, 2016

Weightlifting
Hang Clean (Clean+FullSquat: In 10 minutes find max 2+2)
Weightlifting
Deadlift (10×1: 3 jumping air squats + 1 DL @70% – every 30s)
RETURN WEIGHT TO GROUND
MINIMAL DROPPING
Metcon
Metcon (Time)
6 rounds:

-20 Cal SPRINT on airbike
-6 hang power cleans (165/115)
-20 G2OH w/45# plate

rest 2:1

Monday, June 27, 2016

Weightlifting
Back Squat ( 3-3-3-3-3 reps)
Metcon
Metcon (Time)
5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

Friday, June 24, 2016

Metcon
Metcon (Time)
4 rounds for time of:
135-lb. sumo deadlift high pulls, 20 reps
20 GHD sit-ups

Thursday, June 23, 2016

Weightlifting
Deadlift (Deadlift (80%x(6×2, 2×3) )  )
*Perform one set every 1:15 until all 8 sets are completed.

NO DROPPING WEIGHTS!!!!
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min Amrap

3 Squat Snatch (165/115)

4 PHSPU

PLEASE RETURN BAR TO GROUND, DON'T DROP from top position

Tuesday, June 21, 2016

Weightlifting
Front Squat (Every 2:00 for 12:00 (7 total sets) reps of – )
 2/4/1/8/1/4/2

*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.
Metcon
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

20 Power Snatches 95/65#
30 TTB
40 Calorie Row

Friday, June 17, 2016

Weightlifting
Clean and Jerk (7x1 from blocks)
Metcon
Kelly (Time)
5 Rounds for time of: 
400m Run 
30 Box Jumps, 24'' / 20'' 
30 Wall-Ball Shots, 20# / 14#

Thursday, June 16, 2016

Weightlifting
Snatch (7x1 snatch from blocks)
Metcon
Metcon (No Measure)
4 rounds at a moderately easy pace of:

10 Narrow Grip (hands as close as possible) OHS 95/65#
10 Strict Ring Dips + 3 count pause at lockout
10 Strict TTB
10 Ring Rows (feet even with rings) + 3 count pause at top of pull (chest even with rings)
Metcon
Metcon (Time)
7 rounds of:

20 Front Rack BB Weighted Box Stepups (alternating) 75/55# 24/20″
12 Hang Power Snatches 75/55#

Rest 1:00 between rounds

Friday, June 3, 2016

Weightlifting
Barbell Row (Bent row: 3x8+max hold at chest after last rep)
Weightlifting
Overhead Squat (Accumulate 15 Jerk grip OHS w/ barbell )
Gymnastics
Handstand Walk ( 3 sets - 30 ft. partner HS walk )
Kick into HS and have partner set feet to perfect straight body and walk
Gymnastics
Handstand Walk ( 3 attempts - 30 ft. HS walk + Max Freestanding )
Metcon
Metcon (Time)
5 Rounds:

18 Thrusters (95/65)
12 Pistols Each Leg
50ft Burpee Broad Jump
rest 1:1