6.24.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

Weighted Back Extensions

4x8

Heavy Across

 

Metcon:

"Luce"

3 rounds for time

1K Run

10 Muscle-ups

100 Squats

6.23.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 10 Sec hold in support then

right into 5 Strict Ring Dips into

another 10 sec Hold

Complete 3 sets

 

BB CYCLING:

Snatch from blocks

(above knee): 2rm – 2×2@90%

 

Strength:

1)Front Squat6x4@80%

2)Reverse Hyper4x20 Heavy

Metcon:

For time:

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

6.21.17

Gymnastic Skills and Drills:

1)15 Wall Shoulder Stretch

https://youtu.be/CYBWvxwu3-8?t=1m4s

Keep lower back on wall!

2)Accumulate 1:30 min in L-sit on

parralettes w/ 45# and 25# plate

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Clean from blocks

(just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks

(drop every rep): 2rm – 2×2 @90%

 

Strength:

Sup BB Row

4x8 Across

 

Metcon:

"Johnson"

20 min AMRAP

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

6.20.17

Gymnastic Skills and Drills:

1)Hang from Rig

Accumulate 1:30

2)4 x 3 Strict Pull Ups + 5 Ice

Cream Makers

Complete sets without dropping

3) Tabata Arch Holds

 

BB CYCLING:

Snatch: 2rm –

1×1@95%, 1×1@90%

 

Strength:

1a) Bench Press

6x3@85%

90 sec rest

1b)Roman Deadlift

4x8

90 sec rest

 

Metcon:

For time:

20 Back Squat (250/165)

40 Toes to bar

60 Kettlebell swings, 2 pood

6.19.17

Gymnastic Skills and Drills:

1)10 Thorasic Bridges ( 5 each arm)

5 Sec each arm

https://youtu.be/QjNWHMON6Tc?t=18s

2)Tabata Hollow Holds

 

BB CYCLING:

1) Clean & Jerk: 2rm –

1X1@ 95%, 1X1 @ 90%

2) Jerk from blocks: 5 singles @

@ 100% of max from #1 + 5-10#

 

Strength:

1)Back Squat

6x4@80%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

30k on Bike

(19 miles)

if you cannot bike then

10k on rower

6.17.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

Goodmornings

4x8

Heavy Across

 

Metcon:

150 Burpees for time

6.16.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

 

2)3x 10 Sec hold in support then

right into 5 Strict Ring Dips into

another 10 sec Hold

Complete 3 sets

 

BB CYCLING:

Snatch from blocks

(above knee): 2rm – 2×2@90%

 

Strength:

1)Front Squat6x3@85%

2)Reverse Hyper4x20 Heavy

 

Metcon:

Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters

6.14.17

Gymnastic Skills and Drills:

1)15 Wall Shoulder Stretch

https://youtu.be/CYBWvxwu3-8?t=1m4s

Keep lower back on wall!

2)Accumulate 1:30 min in L-sit on

parralettes w/ 45# and 25# plate

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Clean from blocks

(just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks

(drop every rep): 2rm – 2×2 @90%

 

Strength:

Barbell Row

4x8 Heavy Across

 

Metcon:

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

6.13.17

Gymnastic Skills and Drills:

1)Hang from Rig

Accumulate 1:30

 

2)4 x 3 Strict Pull Ups + 5 Ice

Cream Makers

Complete sets without dropping

 

3) Tabata Arch Holds

 

BB CYCLING:

Snatch: 2rm –

1×1@95%, 1×1@90%

 

Strength:

1a) Bench Press

6x3@85%

90 sec rest

1b)GH Raises

4x8

90 sec rest

 

Metcon:

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

6.12.17

Gymnastic Skills and Drills:

1)10 Thorasic Bridges ( 5 each arm)

5 Sec each arm

https://youtu.be/QjNWHMON6Tc?t=18s

 

2)Tabata Hollow Holds

 

BB CYCLING:

1) Clean & Jerk: 2rm –

1X1@ 95%, 1X1 @ 90%

2) Jerk from blocks: 5 singles @

@ 100% of max from #1 + 5-10#

 

Strength:

1)Back Squat

6x3@85%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

6.10.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

Goodmornings

4x8

Heavy Across

 

Metcon:

Five rounds for time of:

40 Double-unders

30 Box jumps (24/20)

20 Kettlebell swings (53/35)

6.9.17

Gymnastic Skills and Drills:

1)PVC Straight Arm Should Stretch

10x5 sec hold in bottom

switch to Supinated

10x5sec hold in bottom

2)3x 10 Sec hold in support then

right into 5 Strict Ring Dips into

another 10 sec Hold

Complete 3 sets

 

BB CYCLING:

Snatch from blocks

(above knee): 2rm – 2×2@90%

 

Strength:

1)Front Squat5x4@80%

2)Reverse Hyper4x20 Heavy

 

Metcon:

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

6.7.17

Gymnastic Skills and Drills:

1)15 Wall Shoulder Stretch

https://youtu.be/CYBWvxwu3-8?t=1m4s

Keep lower back on wall!

2)Accumulate 1:30 min in L-sit on

parralettes w/ 45# and 25# plate

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Clean from blocks

(just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks

(drop every rep): 2rm – 2×2 @90%

 

Strength:

Barbell Row

4x8 Heavy Across

 

Metcon:

"RJ"

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

6.6.17

Gymnastic Skills and Drills:

1)Hang from Rig

Accumulate 1:30

2)4 x 3 Strict Pull Ups + 5 Ice

Cream Makers

Complete sets without dropping

3) Tabata Arch Holds

 

BB CYCLING:

Snatch: 2rm –

1×1@95%, 1×1@90%

 

Strength:

1a) Bench Press

5x4@80%

90 sec rest

1b)GH Raises

4x8

90 sec rest

 

Metcon:

Five rounds for time of:

50ft Axle Bar Overhead

walking lunges (95/65)

21 Burpees

Let trailing knee gently kiss the

ground on each lunge.

6.5.17

Gymnastic Skills and Drills:

1)10 Thorasic Bridges ( 5 each arm)

5 Sec each arm

https://youtu.be/QjNWHMON6Tc?t=18s

2)Tabata Hollow Holds

 

BB CYCLING:

1) Clean & Jerk: 2rm –

1X1@ 95%, 1X1 @ 90%

2) Jerk from blocks: 5 singles @

@ 100% of max from #1 + 5-10#

 

Strength:

1)Back Squat

5x4@80%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

"Elizabeth"

21-15-9 reps of:

Squat Clean 135 pounds

Ring dips

6.3.17

BB Cycling:

1)15 min to est 1rm Snatch

2)15 min to est. 1rm Clean and Jerk

 

Metcon:

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups