Tuesday, February 28, 2017

Metcon (Time)
3 rounds for time
-500m Row
-20 wallballs (20/14) (10/9' target)
-10 Hollow rocks
Gymnastics
 hollow rocks +  arch rocks ( 2 min. hollow rocks + 2 min. arch rocks)
 hollow rocks +  arch rocks
Weightlifting
JERK (Jerk: complete 4 sets of 2 Jerks from the rack/blo)
split, push, etc
Weightlifting
Back Squat (BS: 70/4, 75/4, 80/3, 85/3, 90/2, rest 60-90 sec)

Monday, February 27, 2017

Metcon (AMRAP - Rounds and Reps)
 4 min. AMRAP
9 TTB
6 Thrusters (95/65)
30 DU Rest 1 min.
Repeat 4 min. AMRAP
Gymnastics
hollow/arch kips ( 2 sets - 8 H/A kips w/ towel b/n feet)
hollow/arch kips
Gymnastics
Bar Muscle-ups (7 min. EMOM -2 kipping MU)
Weightlifting
1 Hang Snatch + OHS (Snatch: work up to 85% and complete 4 sets )
 1 Hang Snatch + OHS
Weightlifting
Clean (Clean: work up to 90% 1 clean +1 FS )

Thursday, February 23, 2017

Metcon (Time)
21-15-9
-DB thrusters (50/35)
-C2B
Gymnastics
Handstand Walk (10 min. EMOM )
E- 30 sec. max HS walk
O- 3 Bar MU
Weightlifting
Bench Press (EMOM x 6 min: - 5 Bench Press @ 70%)
Weightlifting
Deadlift (EMOM x 5 min: 15 sec max rep deadlifts @ 40% ofmax)

Tuesday, February 21, 2017

Metcon
Metcon (Time)
6 rounds For time
-50m Sled push (45s/25s added to prowler)
-10 TTB
-20 DU
Gymnastics
Handstand Push-ups ( 6 sets -6 kipping HSPU (open standard) + 20 UB DU)
Weightlifting
Split Jerk (EMOM x 8 min: 2 split jerk @ 75% of best jerk)
Weightlifting
Front Squat (FS: EMOM x 8 min: 2 reps @ 80%)