Heavy grace! Front Squat (Weight) Build to a heavy 2 rep Metcon (Time) 30 clean and jerks for time 135/185lb Metcon Gymnastics Conditioning Not For Time: 5 Giant Sets: 3-5 Parallette Handstand Push-ups 7 Strict Chest to Bar Pull-ups 9 Strict Toes to Bar Rest 2-3 Minutes Between Sets.
Month: November 2018
Get up!
Get up! Warm-up Rope Climb (Max reps) Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 minute amrap Sprint rounds: 12 cal bike 10 alternating dumbell snatch 2 rope climbs
3×5
3×5 Push Jerk (Weight) build to a heavy 4 from the ground Metcon (AMRAP – Reps) Conditioning AMRAP 5: Buy In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy In: 25/18 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest… Read more »
BMU and DUBs
BMU and DUBs Warm-up 10 Minutes for skill: 10 DU, 1 Bar musclup 20 DU, 2 Bar Muscleup up 10 and 1 every round Metcon (Time) 21-18-15-12-9 Wallball, pullups, cal row, burpee
JT
JT Back Squat (Weight) 3×1 J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Metcon (Time) Aerobic Capacity Every 5 Minute x 4 Rounds: 12/9 Calorie Row 6 Burpees Over Rower 12/9 Calorie Assault Bike… Read more »
Skillz
Skillz Squat Clean (Weight) Clean complex: EMOM for 9 minutes increasing in weight 1 high hang, 2 low hang, 1 ful Metcon (Time) For Time: 50 Double Unders 21 Kipping Handstand Push-ups 50 Double Unders 15 Kipping Handstand Push-ups 50 Double Unders 9 Kipping Handstand Push-ups 50 Double Unders 15 Kipping Handstand Push-ups 50 Double… Read more »
“tripled up”
“tripled up” Warm-up Warm-up Rowing technique Metcon (AMRAP – Reps) AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Row 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Row… continue to add three reps Finisher Metcon Midline 2 "Giant Sets": 50 GHD… Read more »
Jerking it
Jerking it Split Jerk (Weight) Jerk: 2 Power jerk + 1 Split jerk from the rack. 10 min or so to build to a heavy complex Metcon (Time) 3 Rounds: 7 Bar muscleup 21 Hang Squat Snatches (75/55) Finisher Deadlift (Weight) 6 minute EMOM 3 reps
“Guard rail”
“Guard rail” Snatch (Weight) Snatch EMOM 9: Snatch Pull + Hang Squat Snatch + Squat Snatch Metcon (AMRAP – Reps) "Guard Rail" AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5… Read more »
“dirty thirty”
“dirty thirty” Back Squat (Weight) Back Squat 3 sets of 9 reps (same load across) Metcon (AMRAP – Reps) "Dirty 30" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30… Read more »