MetCon “Roney” Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Floor press, 11 reps Several Scaling Options, see Whiteboard in Gym Auxillary Strength: In 25-30min: Muscle Snatch -MTR- 3-3-3-3-3 Hang (Knee) Power Clean + Pose Push Jerk -MTR- 3-2-1-1-1 **Pose …
Wednesday, October 22, 2020
Strength: In 10min: Snatch Push Press -MTR- 3-3-3-3-3 WOD – “OCT Qualifier #2”: 13 min AMRAP: 20 overhead squats (95/65)* 20 pull-ups 20 overhead squats (115/85) 20 chest-to-bar pull-ups 20 overhead squats (135/105) 20 muscle-ups Max overhead squats (155/115) Scaled #1: 20 OHS 45/35, Pull up Auxillary work for Comp Athletes: In 20min: Block Snatch High Pull from the patella …
21Oct
Thursday/Saturday, October 22, 2020Thursday/Saturday, October 22, 2020
In 45min: “Olympic Weightlifting Day” In 15min: Snatch -RFH- 3-2-1-1-1-*1-*1 In 15min: Clean -RFH- 3-2-1-1-1-*1-*1 In 15min: Rack Jerk -RFH- 3-2-1-1-1-*1-*1 Optional 20min AMRAP: 50m Farmer Carry (32/24kg) 50m Prowler Push (180/125#) 50sec Dead Hang 25m Sled Drag Forward 25m Sled Drag Backward 25m Handstand Walk (or Scaled 1: Handstand hold, Scaled 2: Triangle Handstand hold)
Tuesday, October 20, 2020
In 15min: Press + Push Press + Push Jerk -ME / RBM- @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME5min Transition In 5min: AMRAP of Burpee + Pull-Up Ox Work, Complete at a separate time In 10min: Muscle Snatch -MTR- 3-3-3-3-3 In 20min: Block Snatch High Pull from the patella with pause at the Top: …
Monday, October 19, 2020
WOD A) Superset in 20min: a1. Front Squat -MTR- 5-5-5-5 a2. Strict HSPU 3-2-1-ME 5min Transition In 7min: 3-6-9-12-15-18… Toes-to-bar Clean to Thruster (aka: Cluster) (Rx+ 135/95#, Rx 115/75#) *For those competing, here is your Auxillary Work to be completed at another time today. Spend quality time in mobility work before and after your WODs. In 20min: Snatch 2/35% …
Tuesday, October 6, 2020
Weightlifting Metcon (AMRAP – Rounds) Every Minute on the Minute (EMOTM) for 10:00 – 3 High Hang Snatches – 3 Hang Snatches – 3 Snatches from the floor Rx+: 60% of 1RM snatch Rx: 50% of 1RM snatch If you don’t have a 1RM yet, choose a weight that is VERY light for you. It is better to go too light …
Monday, October 5, 2020
Warm-up 4:00 Row, Bike, Jump Rope, or Run 1:00 Plate-pinch Farmer’s carry 15#s/10#s 10 InchwormsWith band above the knees: 20 Wide stance glute bridges 20 Medium stance glute bridges 20 Narrow stance glute bridges Weightlifting Deadlift (1-1-1-1-1) 10 @ BB 5 @ 50% 5 @ 65% 5 @ 75% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ Heavy …
Saturday, October 3, 2020
Weightlifting Bulgarian Split Squats (5-5-5-5-5) 5 sets of 5 each leg. Work up slowly in weight each set. Always start with your weaker leg first. PLEASE PUT AN ABMAT ON THE FLOOR TO PROTECT YOUR KNEE! Use bench for back foot, or any box under 20″. Hold KBs or DBs at sides for weight. Enter in total weight of KBs or …
Friday, October 2, 2020
Weightlifting Deadlift (3-3-3-3-3) 5 @ BB 5 @ 50% 5 @ 60% 3 @ 65% 3 @ 75% 3 @ 80% 3 @ Heavy 3 @ 90% of today’s heavyCONTROL THE DESCENT EVERY REP – NO DROPPING THE BARBELL! FULL PAUSE AT THE BOTTOM OF EVERY DEADLIFT. NO BOUNCING OFF THE FLOOR OR TOUCH AND GO REPS. Metcon Metcon (4 Rounds for …
Thursday, October 1, 2020
WOD Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here
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