7.29.17

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.

 

Metcon:

"Coe"

Ten rounds for time of:

95 pound Thruster, 10 reps

10 Ring push-ups

7.28.17

Gymnastic Skills and Drills:

1)3x3 Hip Flexor Builder

https://www.instagram.com/p/BVIPg5sB7FG/?taken-by=cfgymnastics

2)5x12 V-Ups

Goal is unbroken quick sets

 

BB CYCLING:

1) Power Clean: 2RM –

2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM

2X1@95%, 2X1@90%

 

Strength:

Est: 1RM Front Squat

 

Metcon:

"ADAMBROWN"

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

7.26.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 18 Shoulder Taps

3) 1:20 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

 

Metcon:

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible

at each 5-minute station. Rest 1

minute between stations.

7.25.17

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) 3 Position Clean (Floor, Hang,

Power Position – do not drop bar) +

1 Jerk (after Clean complex): Max

for the complex + Jerk –

1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM –

3X1@95%, 3X1@90%

 

Strength:

Weighted pull-ups

1-1-1-1-1-1-1 reps

Increase weight each rep

 

 

Metcon:

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

7.24.17

Gymnastic Skills and Drills:

1)3x5 Strict Pull Ups, 4 Ice Cream

makers, 3 Pull Up overs

Goal is to go unbroken w/o dropping

 

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

parralettes w/ 2 - 45# plates

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

Max for the complex – 1X1@95%,

1X1@90%

 

Metcon:

Three rounds for time of:

30 Wallball shots, (20/14) pound ball (10 foot target)

30 (75/50)pound Hang Squat snatches*

*Bar must touch top of knee on every rep!

7.22.17

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.

 

Metcon:

"Heavy SQT"

Three rounds for time of:

135/95 pound Ground to overhead, 10 reps

200 yard sprint

7.19.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 15 Shoulder Taps

3) 1:10 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

 

Metcon:

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps

7.18.17

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

2 Bar Muscle Up

 

BB CYCLING:

1) 3 Position Clean (Floor, Hang,

Power Position – do not drop bar) +

1 Jerk (after Clean complex): Max

for the complex + Jerk –

1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM –

3X1@95%, 3X1@90%

 

Strength:

1) Bench Press

Est 1RM

 

Metcon:

10min AMRAP

6 Squat clean (135/95)

12 Pull-ups

24 Double-unders

7.17.17

Gymnastic Skills and Drills:

1)3x5 Pull Up Overs

then max effort set of strict pullups

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

parralettes w/ 2 - 45# plates

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

Max for the complex – 1X1@95%,

1X1@90%

 

Strength:

1)Front Squat

5x2@70%

2)Reverse Hyper 4x12

Light

 

Metcon:

Five rounds for time of:

5 Bar Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

7.15.17

Gymnastic Skills and Drills:

1) Accumulate 30 sec in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 3 attempts to establish a 1RM Snatch.

Meet style. Warmup and choose openers and attempts.

2) 3 attempts to establish a 1RM Clean & Jerk.

Meet style. Warmup and choose openers and attempts.

 

Strength:

Weighted Back Extensions

4x8

Heavy Across

 

Metcon:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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

7.12.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 15 Shoulder Taps

3) 1 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:

Sup BB Row

4x8 Across

 

Metcon:

"Roy"

Five rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

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

7.10.17

Gymnastic Skills and Drills:

1)3x5 Pull Up Overs

then max effort set of strict pullups

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

parralettes w/ 2 - 45# plates

under feet

Legs must remain locked out and

straight!

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

Max for the complex – 1X1@95%,

1X1@90%

Strength:

1)Back Squat

6x3@90%

2)Reverse Hyper 4x20

Heavy

Metcon:

Five rounds for time of:

5 Squat Clean Thrusters (135/95)

10 Chest to bar pull-ups

7.8.17

BB CYCLING:

1) 15 minutes to establish a

1RM Snatch.

2) 15 minutes to establish a

1RM Clean & Jerk.

 

Metcon:

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

135 pound Squat snatch

7.7.17 DELOAD WEEK

BB CYCLING:

Snatch from blocks (above knee):

5X2@80%

 

Metcon:

Part A. Three rounds for time of:

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

12' Wall climb

95 pound Overhead squat, 21 reps

12' Wall climb

Seven minute time cap.

Rest 30 seconds.

 

Part B. Three rounds for time of:

30 Toes to bar

95 pound Ground to overhead, 21 reps

Seven minute time cap.

Rest 30 seconds.

 

Part C. Three rounds for time of:

6 foot Wall jumps with burpee, 5 reps

20 ft Rope Climb, 3 ascents

Twelve minute time cap.