Warm-Up Three rounds at increasing pace: 200 m Row 5 Snatch Grip Deadlifts 5 Knee Raises 10 Kettlebell swing 10 Scapular Push-ups 5 each DB Power Clean 10 Back extension 1 Inchworm complex (last rep follow w/90 sec wrist mobility) Strength: In 12min: Snatch Grip Deadlift: MTR: 10-8-6-4-2 MetCon: Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 …
Saturday, November 7, 2020
In 15min:Deadlift to Zercher Squat -MTR- 1-1-1-1-1-1-1 In 20 min Keystone Deadlift: MTR- 10-8-6-4-2-1-1-1-1-1 12min AMRAP:1 Muscle Up5 Dumbbell Bench Press5 T2B5 (2ea) OH Lunges 45/35 In 15min:21-15-9Unbroken Dubble UnderGHD Sit-ups or Floor sit-ups In 12min Rowing4min Cool Down4 x 1min All Out + 15sec Active Recovery4min Cool Down
Friday, November 6, 2020
In 20min:Deadlift to Zercher Squat -MTR- 1-1-1-1-1-1-1 In 10min:21-15-9Unbroken Dubble UnderDips In 5min:3x30secSupine & Prone PlankOblique Plank (15ea) In 12min Rowing4min Cool Down4 x 1min All Out + 15sec Active Recovery4min Cool Down
Wednesday, November 4, 2020
Gymnastics: In 10min: A) 4x4ea a1. Pseudo-Planche Push-up a2. Pull Up to Lever then Balance Hold “Gunslinger II” 5 Rounds AQAP of: 10ea 1 Arm KB Snatch 16/24kg 100m 1-Arm Farmer Carry 10ea 1 Arm KB Clean 16/24kg 20rep Double Unders (1-3x High Jump Single Unders) 100m 1-Arm Farmer Carry 10ea 1 Arm KB Push Jerk 16/24kg 35-40min Cap
Tuesday, November 3, 2020
In 10min: Snatch -TAG- -RB- ME @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME 3min Transition In 12min: 1 Muscle Up 2 Dips 3 T2B 4 (2ea) OH Lunges 45/35 Auxiliary Work for Competitors In 10min: Snatch Push Press + OHS -MTR- 5×3+3/ In 15min: Block “Fast” Snatch High Pull: -MTR- 5-5-4-4-3-3-2-2 In 5min: 3x30sec …
Monday, November 2, 2020
Strength: In 25min A & B A) Superset In 13min: a1. Back Squat -MTR- 8-8-6-6 a2. Strict HSPU 3-2-1-ME B) Superset In 12min: b1. Front Squat -MTR- 5-5-5-5 b2. Dips 3-2-1-ME 5min Transition In 5min: Ninja Burpees Auxiliary Work for Competitors In 25min: Snatch 2/35% 2/55% 2/65% 2/75% 5×2/80% In 25min: Clean & Jerk 2/35% 2/55% 2/65% 2/75% 5×2/80% …
Friday, October 30, 2020
“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders
Wednesday, October 28, 2020
STRENGTH: In 15min: SUPERSET: 1. Snatch Push Jerk (Pose the Land) to OHS -MTR- 5×1+3/ 2. Box Dips 3-2-1-ME METCON (19min) A) 5min AMRAP of: –10x each: 1) Pull-ups or MTR Ring Rows, 2) Push-ups, 3) Sit-ups, 4) BS (75/55lb) Rest 2min B) 4min AMRAP of: –10x each: 1) Pull-ups or MTR Negative Pull-Ups, 2) Push-ups, 3) GHD Sit-ups 4) …
Tuesday, October 27, 2020
In 10min: Muscle Snatch T&G/HOOk-In -MTR- 3-3-3-3-3 In 20min: Block Snatch High Pull from the patella with 2-3sec pause at the Top: -MTR- 5-5-4-4-3-3-2-2 In 5min: 3x30sec each Hollow Rock Arch Rock Hollow Roll (R, R then L,L) Handstand 3x20sec In 15min: Rowing 4min Warm Up 10x 20sec On & 10sec Active Recovery 4min Cool Down
Monday, October 27, 2020
In 21min: Snatch 2/35% 2/55% 2/65% 2/75% 3×2/80% (Optional Auxiliary to be completed before/after today’s WOD) In 21min: Clean & Jerk 2/35% 2/55% 2/65% 2/75% 3×2/80% 5min Transition In 12 min: 30 Unbroken DU 5 Shoulder to Overhead @115/75# 10 Hang Power Clean @115/75# 15 Deadlifts @115/75# Auxiliary Work for Competitors A) In 15min: a1. Back Squat …
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