9.26.17

Gymnastic Skills and Drills:

1) 3x7 Strict Toes to pegs

(using pegboard facing away from

wall feet off the ground.)

BB CYCLING:

1) 5X1 Clean from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

2) 3X5 Touch & Go Cleans (full)

three sets to work to a 5rm

rest 2:00

3)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Weighted Back Ext3x15

 

Metcon:

10min AMRAP of:

6 Squat clean (120/80)

12 T2B

24 Double-unders

9.25.17

 

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 1:50 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1)5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

2) 3X5 Touch & Go Snatches (full)

three sets to work to a 5rm 

rest 90 sec.

 

3)ME UB set @ 85% of the 5rm

established in the first three sets.

 

Strength:

1)B Squat 5 attempts @ 2rm

2)Reverse Hyper3x20

 

Metcon:

"""Ryan"""

Five rounds for time of:

7 Muscle-ups

21 Burpees

8.26.17

Gymnastic Skills and Drills:

Complete 3 rounds of:

On the rings, lower from an inverted

hang, slowly, with straight body and

arms, 7 reps

15 Ring Push-ups

Move slow and methodic

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

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

 

Strength:

DEF Snatch grip DL (25#plate)

5x5

 

Metcon:

Five rounds for time of:

30 Box jump, (24/20) inch box

30 Wall ball shots, 20/14

8.25.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) Power Snatch: 4X5 – work to a

5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 –

work to a 5RM, rest as needed

 

Strength:

1)F SquatEvery 1:15 for 8rds

2 Reps @ 75%

2)Reverse Hyper3x20

 

Metcon:

15-12-9 reps, for time of:

Thrusters (135/95)

Weighted Pull-ups (45/30)

8.23.17

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)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Sled rope Pull

150m or 300m alternating with partner

Standing using back and arms,

 

Metcon:

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/160 Deadlift, 7 reps

7 Burpees

7 Kettlebell swings (70/53)

7 Pull-ups

8.22.17

Gymnastics Skills and Drills: 

1) 2x30ft Arch to Hollow Roll

rolling every 5 sec holding postion

in transistion. Set timer to beep

every 5 seconds and roll every beep.

Change directions on second round

 

BB CYCLING:

1) 5X1 Clean from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

2) 5X1 Jerk from blocks – work to

a heavy but perfect single for the

day (preferably no misses), rest

as needed

 

Strength:

Weighted Back Ext3x15

 

Metcon:

"""Helton"""

Three rounds for time of:

Run 800 meters

30 DB squat cleans (35/25)

30 Burpees

8.21.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 1:40 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

Strength:

1)Safety Squat5x5 (Climbing)

2)Reverse Hyper3x20

 

Metcon:

"Fran"

21-15- and 9 reps, for time of:

95/65 pound Thruster

Pull-ups

8.19.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

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

 

Strength:

GH Raise

4x12

 

Metcon:

"Severin"

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

8.18.17

Gymnastic Skills and Drills:

Complete 3 rounds of:

On the rings, lower from an inverted

hang, slowly, with straight body and

arms, 7 reps

15 Ring Push-ups

Move slow and methodic

 

BB CYCLING:

1) Power Snatch: 4X5 – work to a

5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 –

work to a 5RM, rest as needed

 

Strength:

1)OH Squat

3 Attempts @ 5RM

 

2)Reverse Hyper

3x20

 

Metcon:

21-15-9

Burpee Box Jump Over (30/24) hands can touch

Alt DB S2oH (55/40)

8.16.17

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)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.

Strength:

DB Row

3x12

Metcon:

"""Linda"""

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

8.15.17

Gymnastic Skills and Drills:

1) 2x30ft Arch to Hollow Roll

rolling every 5 sec holding postion

in transistion. Set timer to beep

every 5 seconds and roll every beep.

Change directions on second round

 

BB CYCLING:

1) 5X1 Clean from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

2) 5X1 Jerk from blocks – work to

a heavy but perfect single for the

day (preferably no misses), rest

as needed

 

Strength:

Good Morning

4x12

 

Metcon:

AMRAP 9

6 C2B Strict Pull-Ups

9 OH Squats (95/65)

8.14.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

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

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

Strength:

1)B Squat

2 Attempts @ 10RM

2)Reverse Hyper

3x20

 

Metcon:

Five rounds for time of:

Row 250 meters

135 pound Front squat, 10 reps

15 GHD Sit-ups

20 Box jumps, 24 inch box

8.12.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

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

 

Strength:

GH Raise

4x12

 

Metcon:

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

8.11.17

Gymnastic Skills and Drills:

1) 3x15 Parralette Jump Throughs

2)50 Ring Push Ups

3) 1 Legless L Sit Rope Climb

 

BB CYCLING:

1) Power Clean: 5X2@80%

2) Power Jerk from blocks: 5X2@80%

 

Strength:

1)F Squat

Every 1:30 for 12min

2 reps @ 75%

2)Reverse Hyper

3x20

 

Metcon:

With a 45 pound barbell, 21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms

Sots press

no rest

Run 1 mile

For Time

8.9.17

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) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength:

DB Row

3x12

 

Metcon:

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

8.8.17

Gymnastic Skills and Drills:

1) 2x30ft Arch to Hollow Roll

rolling every 5 sec holding postion

in transistion. Set timer to beep

every 5 seconds and roll every beep.

Change directions on second round

 

BB CYCLING:

1) 3 Position Clean (Floor, Hang,

Power Position – do not drop bar) +

1 Jerk (after Clean complex): 5X1

@80% of all-time max for the

complex

2) Jerk from blocks:

5X2@80% of 1rm

 

Strength:

Good Morning

4x12

 

Metcon:

21-18-15-12-9-6-3 rep rounds of:

Sumo deadlift high-pull, (75/55)

Push jerk, (75/55)

8.7.17

Gymnastic Skills and Drills:

1)2 X 1 min Couch Stretch (each leg)

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

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

5X1 @ 80% of all-time max for the

complex.

 

Strength:

1)B Squat (do class if possible)

5 Attempts @ 3RM

2)Reverse Hyper

3x20

 

Metcon:

Back Squat 3-3-3-3-3 reps

then,

4 X 100m (45/25)

Team Prowler Sprints

Split class into teams of no less

than 4 person teams. Complete

4 100m sprints relay style

8.5.17

Gymnastic Skills and Drills:

1) Accumulate 45 sec in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

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

 

Strength:

GH Raise

4x12

 

Metcon:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 (70/53) Kettlebell swings

8.2.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 20 Shoulder Taps

3) 1:30 min HS Hold on wall

 

BB CYCLING:

1) Power Snatch: 2RM (drop first rep)

– 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120%

of max double from #1

 

Strength:

1)DB Rows

3x12

 

Metcon:

"Test 1"

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

then,

"Test 2"

400 meter Walking lunge for time