TESTING WEEK, DAY 4 GYMASTICS On the 0:00… Max unbroken set of: Strict Handstand Push Ups On the 3:00… Max unbroken set of: Kipping Handstand Push Ups MODIFICATIONS Strict Handstand Push Ups Box Handstand Push Ups Pike Handstand Push Ups Ab Mat + Plates Handstand Push Ups Kipping Handstand Push...
April 14th, 2021
TESTING WEEK, DAY 3 OLYMPIC WEIGHTLIFTING 12 minutes to build to a:1 Rep Max Power Clean METCON “In the Air Tonight”10 rounds for time:3 Power Clean and Jerks (135lbs/95lbs)6 Lateral Burpees Over Bar9 Kettlebell Swings (53lbs/35lbs)TIME CAP - 20:00
April 13th, 2021
TESTING WEEK, DAY 2 OLYMPIC WEIGHTLIFTING 12 minutes to build to a:1 Rep Max Squat Snatch METCON “I Will Survive”AMRAP 5:Buy-In: 500/400 Meter Row or 1200/1000 Meter Echo BikeDirectly into max rounds of:30 Double Unders5 Power Snatches (135lbs/95lbs)—REST 5:00—AMRAP 5:Buy-In: 500/400 Meter Row or 1200/1000 Meter Echo BikeDirectly into max...
April 12th, 2021
TESTING WEEK, DAY 1 STRENGTH 12 minutes to build to a:1 Rep Max Front Squat*Warm Up Set Recommendation:8 reps @ Light Weight6 reps @ Light to Moderate Weight4 reps @ Moderate Weight2 reps @ Moderate to Heavy Weight*Then 2/3 attempts at 1 Rep Max METCON “Acid Reflux”5 rounds for time:15...
April 10th, 2021
METCON “Fish Out of Water”For time:2000 Meter Row or 4750 Meter Echo BikeDirectly into...10 rounds of “The Chief”TIME CAP - 25:001 round of “The Chief”:3 Power Cleans (155lbs/105lbs)6 Push Ups9 Air SquatsMODIFICATIONSPush-Ups-Box Push-Ups ACCESSORY WORK Until the end of class for quality::30s Double Kettlebell Front Rack Hold:30s Double Kettlebell Front...
April 9th, 2021
PULLING STAMINA 15 minutes to work through: 400 Meter Row or 500 Meter Echo Bike 5 Deadlifts 5 Strict Pull Ups *Slowly increase deadlift weight each set until you reach your desired deadlift weight for the Metcon MODIFICATIONS Strict Pull Ups -Unbroken Banded Pull Ups -Challenging Ring Row -Toe Assisted...
April 8th, 2021
METCON “Fight Gone Bad”3 rounds for total reps in 17 minutes:1 minute Wallballs (20lbs-10ft/14lbs-9ft)1 minute Sumo Deadlift High-Pulls (75lbs/55lbs)1 minute Box Jumps (24”/20”)1 minute Push Press (75lbs/55lbs)1 minute Row for Calories1 minute Rest ODD OBJECT CONDITIONING Every 3:30 x 4 rounds::30 second Double Dumbbell/Kettlebell Front Rack Hold3 Lengths Double Dumbbell/Kettlebell...
April 7, 2021
GYMNASTICS 12 minutes for quality:4-6 Strict Handstand Push Ups4-6 Strict Ring Dips4-6 Push UpsMODIFICATIONSStrict Handstand Push UpsBox Handstand Push UpsPlate + Ab Mat Strict Handstand Push UpsStrict Ring DipBanded Ring DipsBox DipsPush UpsBox Push Ups METCON “Rugrats”Every 4:00 x 5 rounds:9 Burpee Box Jump (24”/20”)12 Front Squats (115lbs/75lbs)15/12 Calorie Echo...
April 6th, 2021
OLYMPIC LIFTING A) Every 1:30 x 5 sets:2 Pausing Snatch Balances2 Pausing Overhead Squats*Pause 2 seconds in the bottom of each squatSet 1 @ 30%Set 2 @ 35%Set 3-5 @ 40% of 1 Rep Max Squat SnatchB) Every 1:30 x 5 sets:3-Position Squat Snatch(High Hang, Hang, Floor)*All sets done between...