Monday. 5/16/2016 Warm up: Coaches Choice Strength: 5×3 front squats @70% with a 3 second pause at the bottom Metcon: Surprise!!! See you all there! › Read more
5/13/16 Warm up Matt Chambers choice Strength Clean & Jerk – 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1)x2 Metcon For time 30 Hang cleans 115/75 10 bar facing burpees 30 Front squats 115/75 10 bar facing burpees 30 S2O 115/75 10 bar facing burpees › Read more
5/12/16 Warm up 20 min Coaches choice + skill work of athletes choice EVERY 5 min on 5 min for 30 min (6 ROUNDS) 2 rounds 1 lap or 250/200meter row or 15/12 cal airdyne 10 lunges or 6 pistols 10 KBS 53/35 or pull ups or ring rows/ or 2 muscle ups or 5 › Read more
5/11/16 Warm up 5 min Coaches choice Strength 15 min Build as heavy as possible for the following complex. High Hang Snatch + Hang Snatch + Snatch Bar can not drop Metcon 25 min AMRAP SCALE AS NEEDED 2 partner Teams 12 wallballs 20/14 10 box jumps 24/20 8 TTB 6 Deadlifts 245/165 4 burpees › Read more
5/10/16 Warm up Coaches choice Strength Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 › Read more
Warm up – Coach’s choice Strength 20 min – Superset: 1 power clean + 1 full clean heavy 8 close grip bench press X5 Metcon 13min AMRAP (Ascending ladder by 3 reps for first two exercises) 3 hang squat cleans 115/75 3 toes to bar 30 dubs › Read more
Warm-up 12 mins 6 strict pull ups 9 power snatches w/bar. work on fully opening your hips and dropping fast (above parallel) 12 Floor wipers with bar Strength EMOM for 10 min Odd: 6 power snatches TNG as heavy as possible Even: 6 Burpee pull ups or 3 burpee muscle ups Metcon Buy in 30 › Read more
Warm up Coaches choice Strength Establish a 5 RM back squat in 15 min.. Metcon 3 min max KBS 53/35 1 min rest 3 min max cal row 1 min rest 3 min max wall balls 20/14 1 min rest 3 min max ab mat sit ups 1 min rest 3 min max double unders/singles › Read more
Warm-up Coach’s choice Oly 5×2 clean and jerk Metcon 9 c&j 135/95 12 chest to bar 15 burpees over bar 18 min amrap › Read more
Warm up coach’s choice Strength 5×5 Back squat get as heavy as possible Metcon 3 rounds for time 50 Dubs 21 toes 2 bar 12 G20 115/75 › Read more
Page 2 of 512345

Categories

 

Categories