Sunday, 23 July 2017

Reminder: Community Day and Important Announcement Monday.   WOD 6pm, Announcement 7pm

Met-Con
24252627282930
7 minute AMRAP: 50 Double Unders 10 OHS (95/135)5 Rounds: 5 Clean + Jerk (105/155) 10 C2B Pullups 20 GHD Situps Partner WOD: 20 minute AMRAP: 400m run (together) 20 Pushups 40 Wall balls (14/20) 60 Walking Lunges *one athlete working at a time*3 Rounds: 7 Ring Muscle Ups 14 Back Squats (95/135)15 minute AMRAP: 30 Squats 20 HSPUs 10 Deadlifts (155/225)EMOM for 10 minutes: 1 Squat Snatch + 1 Hang Power Snatch + 1 Drop Snatch + 1 OHS @ 70% of 1RMHERO WOD: Michael 3 Rounds: 800m run 50 Back Extensions 50 Situps 

Strength
24252627282930
OHS 5 x 60% 5 x 65% 5 x 70% 5 x 75% 5 x 80% 100 side bends (heavy)Tall Clean 3 x 3 Find new 1RM Clean + JerkEMOM for 10 minutes: 10 Strict Press (55/75)Find new 1RM Back Squat Find new 1RM Push PressTall Snatch 3 x 3 Find new 1RM SnatchSkill Practice: Pullups 

Monday, 17 July 2017

Workouts

Met-Cons
17181920212223
For time: 50 Jumping lunges 50 Pullups 50 Push Press (65/95) 50 Hip Extensions 50 Burpees 21-18-15-12-9-6-3: T2B OHS (95/135)5-4-3-2-1: Strict Muscle Ups 50-40-30-20-10: Double Unders 10 Rounds: 10 Pistols 10 DB Front Rack Walking Lunges (35/50)For time: 1000m row 50 Wall balls (14/20) 30 Pushups 12 minute AMRAP: 12 Deadlifts (155/225) 24 Box Jumps (20/24) 48 Situps E2MOM for 20 minutes: 200m sprint 

Strength
17181920212223
Skill Practice: Bar Muscle UpsSnatch 3 x 1 @ 87% 4 x 1 @ 92% Snatch Pulls 3 x 3 @ 105%Behind the neck Push Press 5 x 2 @ 87% Back Squat 3 x 2 @ 92%Strict Press 3 x 1 @ 92% Front Squat 4 x 2 @ 90%Clean + Jerk 3 x 2 @ 87% 3 x 1 @ 92% Clean Pull 3 x 3 @ 130%Hang Clean + 3 Front Squats + Jerk *work up to a max with small weight increases 3 Strict Press + 2 Push Press + Jerk *work up to a max with small weight increases

Sunday, 9 July 2017

Metcon
101112131415
Open WOD 14.1: 10 minute AMRAP: 30 Double Unders 15 Power Snatches (55/75)For time: 100m OH Barbell Walking Lunges (65/95)Eva3 Rounds: 6 Cleans (135/185) 30 Burpees 21-15-9: Pushups Box Jump Overs Ring Dips 9-6-3: Deadlift (205/315) Bar Muscle Ups 

Strength
10111213141516
Tall Snatch 5 x 3 (add weight each set) Snatch 2 x 2 @ 85% 5 x 2 @ 87%EMOM for 20 minutes: 3 Back Squats @ 70% of 1RM N/ATall Clean 5 x 3 (add weight each set) Clean & Jerk 2 x 3 @ 85% 5 x 1 @ 87%Push Press 5 x 2 @ 90% Front Squat 6 x 3 @ 88%Snatch Deadlift 3 x 5 @ 130% Press 3 x 4 @ 85%Back Squat 2 x 20 @ Bodyweight 100 side bends (heavy)

Sunday, 2 July 2017

Met-Con
3456789
20 minute AMRAP: 10 L-sit pullups 10 HSPUs 20 Hip Extensions2 Rounds: 40 Pistols 8 Muscle UpsRandyFor time: 15 Back Squats (185/275) 1 mile run 12 Back Squats 1 mile run 9 Back Squats *30 minute time cap*For time: 25 Clean & Jerks (105/155) 50 Pushups 75 Situps 100 Walking Lunges 12 minute AMRAP: 9 DB Deadlifts 6 Burpees 3 DB Power Cleans (40/60)5 Rounds: Box Jumps (20/24) Wall balls (14/20) Rowing (calories) Rest *1 min at each station

Strength
3456789
3 Strict Press + 2 Push Press + 1 Jerk *work up to a max*Skill Practice: PistolsHang Snatch 3 x 1 @ 77% 4 x 1 @ 82% Snatch Pulls 3 x 3 @ 100%Behind the neck Push Press 5 x 3 @ 80% Strict Press 3 x 1 @ 92% Front Squat 4 x 2 @ 90%Clean + Jerk 3 x 2 @ 87% 3 x 1 @ 92% Clean Pulls 3 x 3 @ 130%1 1/4 Front Squat *work up to a max double*

Sunday, 25 June 2017

Met-Con
262728293012
For time: 100 Air Squats 50 Push Jerks (95/135) 100 Air Squats4 Rounds: 20 C2B Pullups 20 GHD Situps 20 SDHPs (65/95)PARTNER WOD 10 min AMRAP: 10 Burpees 20 MB Partner Situps 30 KBS 40 Partner Wall Balls 50 Double Unders 12 minute AMRAP: 12 HSPUs 12 Goblet Squats (16/24) 12 T2B3 Rounds: 500m row 400m run *carry a med ball (14/20) on the runKaren4 x 3 minute AMRAP: 7 Thrusters (65/95) 7 Burpees 1 Min Rest between cycles
Strength
262728293012
Choose your own new 1RM Choose your own gymnastics skill to practice for 10 minutesEMOM for 20 minutes: 3 Back Squats @ 75% of 1RM Snatch 5 x 2 @ 75% 5 x 2 @ 80% Snatch Push Press 5 x 3 @ 80%Front Squat 6 x 3 @ 88% (2 second pause @ the bottom) Snatch Deadlift + shrug at top 3 x 5 @ 115% 100 Side Bends (heavy KB)Skill Practice: Rowing Clean & Jerk 2 x 3 @ 85% 5 x 1 @ 87% Push Press 7 x 3 @ 75% (hold dip for 1 second)

Sunday, 18 June 2017

Met-Con
19202122232425
12 minute AMRAP: 200m run 8 T2B 4 Bar Muscle Ups 4 Rounds: 400m run 1 minute rest4 Rounds: 30 Pushups 20 Front Squats (75/115) 20 Push Press (75/115) 30 (GHD) Situps 50-40-30-20-10: Box Jumps 10-20-30-40-50: Med Ball Cleans (14/20)3 Rounds: 800m run 8 Deadlifts (255/365)15-12-9: Thrusters (65/95) Ring Muscle Ups 1 min: DUs 1 min: DB Snatch (35/50) 2 mins: DUs 2 mins: DB Snatch 3 mins: DUs 3 mins: DB Snatch

Strength
19202122232425
OHS 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. EMOM for 10 minutes: 3 Deadlifts + 2 Hang Squat Cleans + 1 Split Jerk @ 75% of 1RMPush Press 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. Front Squat 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. Skill Practice: T2BThruster 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. EMOM for 10 minutes: 3 Snatch Pulls + 2 Squat Snatch + 1 OHS @ 75% of 1RM

Sunday, 11 June 2017

Met-Con
12131415161718
12 minute AMRAP: 12 DB Walking Lunges (30/45) 10 T2B 8 DB Squat Clean Thrusters 6 C2B Pullups 5 Rounds: 5 Ring Muscle Ups 10 Push Jerks (95/135) 20 Pistols 500-400-300- 200-100m run 50-40-30-20-10 Double UndersBuy In: 1000m row 10 Rounds: 5 HSPUs 5 Ring Dips 5 Pushup Buy Out: 1000m row10-1-10: DB Snatch (35/50) Burpee Box Jump Overs7000/10000lbs of: Back Squats21-15-9: Clean & Jerk (95/135) Pullups 

Strength
12131415161718
EMOM for 10 minutes: 1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk @ 70% of 1RM Bench Press 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. Deadlift 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. Skill Practice: HSPUsEMOM for 10 minutes: 1 Snatch + 1 Drop Snatch + 1 OHS @ 70% of 1RMBack Squat 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc. Strict Press 3 x 55% 3 x 65% 2 x 75% 2 x 85% 1 x 95% 1 x new 1RM, etc.