Month: December 2018

Friday feelz Metcon (Time) 3 rounds 20 pull ups 15 HPC @ 135/95 rest 5 minutes 2 rounds 20 wallballs 20/14 20 box jump overs

Working off the christmas cals Warm-up Tabata First half jumping jacks second half reverse lunges Specific Activation: 3 rounds round 1= 8 russian step up/leg (slow and controled) 8 DB Arnold press/arm round 2= 8 Suitcase style step ups/leg (holding 1 DB) 8 db push press/arm round 3= 8 DB step ups (2 DBs) 8… Read more »

Tis the season Pistol squat (Max reps) 5 x 10 pistols/leg Metcon (Time) Every 2 mins x 12 mins 15 C2B 5 hang squat snatch at 70% 1 RM score slowest round

MUrsday Muscle ups (Max reps) Muscle up 4-6 sets 2 false grip chin ups 2 muscle ups, strict 2 strict ring dips Metcon (Time) 10 rounds 10 alternating DB snatch 50/35 10 DB reverse lunges 50/35 30 double unders Hold the DB suitcase style in the lunges.

More bulgarians Metcon (AMRAP – Reps) Amrap 16 minutes 12 Front Squats @ 135/95 12 TTB 12 Shoulder to overhead @135/95 Metcon Strength Accessory 5 rounds 30s max BSL each leg 20 banded squat pull through Rest 2 minutes between rounds

“Push” Upper body push (Max reps) Gymnastics conditioning 5 sets 10 push ups 8 ring dips 6 strict HSPU (deficit) Rest as needed between sets CLASS: No ring dips (except Comp/ Advanced) Open athletes: regular HSPU or on Box Metcon (Time) 9-15-21 box jump @ 30/24, no rebound power clean @ decreasing weight 225/155-185/135- 135/105

Lonnnnggggg Metcon (Time) 5 rounds row 500m 30 wallballs 20/14 30 burpees

pistols Warm-up Pistol squats 5 sets 5-8 reps/leg Pause 3 seconds in the bottom Metcon (Time) 10 rounds 10 power snatch @ 115/75 (class RX 75/55) 10 box jumps

adult game time Warm-up Coach will chose 10-15 sport or game of choice Metcon (Time) Teams of 2 Regional Nate meets double Karen partner 1 does 1round of "Nate" while partner 2 does wallballs. Workout ends when the team reaches 300 wallballs Modification Nate: pull ups, push ups kbs

Deadlift party Deadlift (Weight) 5×6 Deadlift across Metcon (Time) E2MOM 5 rounds Row 15/12 calories 6 thrusters 155/105 (class RX, 135/95) score slowest round