A) Olympic Lifting 15 minutes to build: High Hang Power Clean Hang Squat Clean Front Squat(Moderate Weight) B) Metcon "Hurts So Good"AMRAP 16:50 Barbell-Facing Burpees50 Overhead Squats40 Toes-to-Bar40 Hang Squat Cleans30 Kipping Handstand Push Ups 30 Thrusters Modifications Barbell Facing Burpees-BurpeesOverhead Squats-Front Squats-Goblet SquatsToes-to-Bar-V-ups-Sit UpsHang Squat Cleans-Med Ball CleansHandstand Pushups-Box...
Thursday, February 18th, 2021
A) Metcon AMRAP 5: 12/9 Calorie Echo Bike 12 Chest-to-Bar Pull Ups 9 Front Squats (135lbs/95lbs) —REST 5:00— AMRAP 5: 9/6 Calorie Echo Bike 9 Chest-to-Bar Pull Ups 6 Front Squats (155lbs/105lbs) —REST 5:00— AMRAP 5: 6/3 Calorie Echo Bike 6 Chest-to-Bar Pull Ups 3 Front Squats (185lbs/135lbs) Modifications Echo...
Wednesday, February 17th, 2021
Gymnastics 10 minutes to practice:Handstand Pushups/Pushups/Kickups/Planks10 minutes build to a:2 Rep Strict Press (Moderate Weight) Metcon "Eighth Wonder"AMRAP 168 Push Jerks (135lbs/95lbs) 8 Barbell-Facing Burpees Modifications Push Jerks-PushupsBarbell Facing Burpees-Burpees
Tuesday, February 16th, 2021
Strength 20 minutes to build to a:2 Rep Back Squat (Moderate Weight) Metcon "Bootleg"AMRAP 1521 Wall Balls18 Single Arm Alternating Power Snatches (50lbs/35lbs)15 Toes-to-bar12 Box Jump Overs (24"/20") Modifications Wallballs-Air SquatsDumbbell Power Snatches-Empty Barbell Power Snatches-PVC Power SnatchesToes-to-bar-V-ups-Sit UpsBox Jump Overs-Box Step Overs-24 Skips