6 Nov 18

Vote!!! Broad Jumps (4 Attempts to beat last weeks ;)) Stand at start line and two foot jump as far as you can…you closest body part to the start will be your measured distance ๐Ÿ™‚ Back Squat (1×20 (add 5-30# to last weeks weight!)) Metcon (Time) WODAPALOOZA Workout #2 15 min time cap 3RFT 15[…]

5 Nov 18

Double-Undersย (EMOM5) Toes-To-Barย (EMOM5 3-5 reps (5-10 for advanced full T2B)) Work on advancing your current level…reviewed last week…if you missed class, chat with the coach ๐Ÿ™‚ Metcon (Weight) E2Mx7 Rounds 1 Hang Power Clean + 1 Hang Squat Clean + 2 Push Jerks Climbing every round you can ๐Ÿ™‚ Extra Credit Metcon (Time) 500M Row x[…]

4 Nov 18

Metcon (Time) 15 min time cap 100M Run 5 Burpees 200M Run 10 Burpees 300M Run 15 Burpees 400M Run 20 Burpees 400M Run 15 Burpees 300M Run 10 Burpees 200M Run 5 Burpees 100M Run Metcon (AMRAP – Reps) Tabata8 Push Up Hold High Push Up Hold Low Wall Sit Hand Stand Hold or[…]

3 Nov 18

Metcon (AMRAP – Reps) 15 Mins Review Snatch – Snatch Start position – Snatch Pull (you can work down and up if you want) – Snatch Pull Under – Full Snatch Assign HPSnatch, Hang Snatch or Snatch to each athlete based on warm up Snatch (3RM for the day E2Mx5) Starting at about 40% 1RM[…]

2 Nov 18

Thruster (1RM from Rack) 20 mins max to set… Bear Complex (E2Mx5 – Stay light – this is just BC review) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Reps) EMOM12 1. KBS (70,53) (Rx+) (53,35) (Rx) 2. Goblet Squat (70,53) (Rx+) (53,35) (Rx) 3. C2BPUs (Rx+) PUs (Rx)[…]

1 Nov 18

Metcon (Time) WARM UP: 10-9-8-7-6-5-4-3-2-1 Cals on AB Med ball Push-ups Med ball V-Ups Walking Lunge (with med ball twist each side) Ring rows Turkish Get Up (6 mins to complete 5×3 TGUs, each side) Metcon (AMRAP – Reps) Teams of 4 4 Rounds 1 Minute Max Cal Row 1 Minute Max KB Swings (53,35)[…]

Happy Halloween

Open gym, tonight, 5pm – 630pm!!! Double-Unders (EMOM5) Toes-To-Bar (EMOM5 3-5 reps (5-10 for advanced full T2B)) Work on advancing your current level…reviewed last week…if you missed class, chat with the coach ๐Ÿ™‚ Metcon (AMRAP – Rounds and Reps) AMRAP20 200M Pumpkin Run 10 T2B 31 Pumpkin Throws (9′ Target) 10 Burpee Pumpkin Hops 31[…]

30 Oct 18

Sotts Press (5×5) Sit in the hole of your snatch or clean catch and strict press): BN SnGr Behind the Neck Snatch Grip or FR ClGr Front Rack Clean Grip BN SnGr = Behind the Neck Snatch Grip Snatch Balance (5×3) Metcon (AMRAP – Rounds and Reps) AMRAP7 7 Front Squats (115,75) 7 Box Jumps[…]

29 Oct 18

Broad Jumps (5 Attempts at a max Broad Jump) Stand at start line and two foot jump as far as you can…you closest body part to the start will be your measured distance ๐Ÿ™‚ Reps = # of inches jumped (clear) Push Jerk (E2MOM10 3 Push Jerks) Technique work…only add weight if your technique feels[…]

27 Oct 18

Metcon (Time) 20 min time cap For time 50 Cals AB 40 SDHP (95,65) 30 Burpees 20 Hang Power Snatch (95,65) 10 Lunges holding plate over head, each leg (45,35) (Rx+) (35,25) (Rx) (25,15) (Scaled) Starting at 0:00, complete 5 (Rx+), 3 (Rx), 1 (Scaled) Thruster (95,65) EMOM