Tuesday, December 27, 2016

Weightlifting
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk (5X1 )
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk
Gymnastics
Handstand Push-ups (4X30 seconds ME Kipping HSPU)
Weightlifting
Front Squat (1X5@65%, 1X5@75%, 1X3@85%, 1XME@95%)
Metcon
Metcon (Time)
5 rounds of:

500m Row

20 TTB

30 Wall Balls 20/14#

Rest 2 minutes between each round

Tuesday, December 20, 2016

Weightlifting
1 Clean + 1 Front Squat + 1 Jerk (5X1 Clean + 1 Front Squat + 1 Jerk)
1 Clean + 1 Front Squat + 1 Jerk
Gymnastics
Muscle-ups ( 3XME UB -1 Strict Muscle-Up + ME Kipping MU)
Weightlifting
Front Squat ( Front Squat:1X5@70%, 1X5@80%, 1XME@90% - rest 2)
Metcon
Metcon (Time)
With a running clock… 5 rounds of: :45 ME Row for Calories :15 Rest *Begin the next section after the final :15 rest from above. For time: 100 Double-Unders 25 Power Cleans 115/80# 75 Double-Unders 25 Power Cleans 115/80# 50 Double-Unders

Tuesday, December 13, 2016

Weightlifting
Clean pull to explode + Clean from 2" off ground + FS (12 min. Every 2 min. building as able )
Clean pull to explode + Clean from 2" off ground + FS
Weightlifting
Deadlift (DL: 6 sets working to smooth 6rm for the day)
Metcon
Metcon (Time)
4 rounds at a steady pace

-8 steps e/leg OH walking lunge w/ empty bar

 -8 kipping HSPU
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

Monday, December 5, 2016

Weightlifting
snatch pull down complex (10 min. to find max - )
 Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee)
Weightlifting
Front Squat (FIND 3 REP MAX)
Metcon
Metcon (Time)
3 rounds - at a steady pace, not for time -8 strict pullup -10 alt. pistols -20 ft. HS walk
Metcon
Metcon (Time)
Row Helen - 3 rounds for time -500m Row -21 KB swings (55/35) -12 Pullups