Thursday, January 19, 2017

Strength 6 Rounds For Quality KB Bottom Up Press 8x Each Hand Strict Chin Up (submax reps) MetCon 8 Minute AMRAP of 30 Double Unders (As RX)(E/O DU)(45 Singles) 18 Russian KB Swings (32/24)(28/22)(20/14) 12/9 Cal Assault...

Wednesday, January 18, 2017

Strength For 6 Minutes Every 90 Seconds 1 PWR Clean + 1 FS + 1 Jerk @ 65% 1RM C&J then For 4 Minutes EMOM 1 Clean + 1 Jerk @75% MetCon Tabata Rounds Abmat Sit Ups HSPU Air Squats Double Unders Handstand and Kipping Clinic Saturday, February 04, 2017 11:00am -...

Tuesday, January 17, 2016

Gymnastics 4 Rounds: for Best and Worst Score AMRAP Pull Ups (kipping)(Strict/banded with j-hook)(ring rows) MetCon 6 Minute AMRAP 150 Meter Row 9 Burpees 6 Hang PWR Snatch (95/65)(75/55)(55/35) - Rest 3 Minutes - 6 Minute AMRAP 10/7 Cal Bke 9 Thrusters...

Monday, January 16, 2017

Strength Complex Hang Snatch + OH Squat 5 x 2 + 2 @ 70% 1RM Snatch MetCon 3 R4T 8 toes-to-bar (As RX)(As RX)(Hanging Knee Raise) 16 shoulder to overhead (115/85)(95/65)(45/65) 24 box jumps...

Friday, January 13, 2017

Strength Back Squat 1 x 5 @ 80% 1 x 3 85% 1 x 1 90% MetCon 3 Rounds, rotating stations each minute 0:00-1:00 Double Unders (DU)(E/O DU)(Singles) 1:00-2:00 DB Push Press (50/35)(40/25)(30/15) 2:00-3:00 Assault Bike (CALS) 3:00-4:00 DB Squat Clean (50/35)(40/25)(30/15)...

Thursday, January 12, 2017

Strength 5 Rounds NFT 50 ft KB Waiters Carry (each arm) 6-8 DB Floor Press MetCon 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Scaling 16.3 Rx: Snatches @ 75/55#, BMU Scaled: Snatches @ 45/35#, 5 Jumping C2B...

Wednesday, January 11, 2017

Strength Deadlift (1-1-3 Tempo) 4 x 3 @60% 1RM *Tempo is one up, one at top, three seconds down MetCon 0:00-1:00 = Row as many meters as possible . 1:00-2:00 = 1 thruster, row for meters 2:00-3:00 = 2 thrusters, row for meters 3:00-4:00 = 3 thrusters, row for meters...

Tuesday, January 10, 2017

Gymnastics Skill Work Handstand Push Up Practice 6 Rounds for quality COMP - Kipping (deficit, no deficit) submax reps PERF - Strict, ADD Abmats negatives FIT - Holds, wall walks, tripod MetCon 7 Minute AMRAP of: 7 Pull Ups 7...

Monday, January 09, 2016

Strength For 10 minutes, EMOM 2 Hang Cleans + 1 Shoulder to Overhead *Ascend in weight each new minute. *Score top weight for complex MetCon 4 Rounds For Time: 50 Double unders 25 Wall balls 20/14 15 Ring...