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

8.1.17

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%

 

Strength:

1)Good Morning

4x12

 

Metcon:

30-25-20-15 and 10 rep rounds of:

Burpees

Box jumps, 24 inch box

Toes to bar

7.31.17

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 2:00 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)B Squat

3 Attempts @ 5RM

2)Reverse Hyper

3x20

 

Metcon:

Three rounds for time of:

15 ft Rope Climb, 5 ascents

21 Ring dips

50 Squats

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