Gymnastics EMOM 5: 20 Double Unders Max Distance Handstand Walk OR Bear Crawl *Rest :30s after each minute* Burpee Cycling For time: 50 Burpees Box Jump Overs (24”/20”) TIME CAP - 6:00 Metcon "Pull It Together" AMRAP 13 600m/500m Row OR 1200m/1000m Echo Bike 9 Deadlifts (275lbs/185lbs) 12 Single Dumbbell...
Monday, February 22nd, 2021
Olympic Lifting Every 2:00 x 5 sets:1 Snatch Pull1 Power Snatch1 Overhead Squats1 Snatch Balance1 High Hang Snatch*Keep weight light, and focus on technique*15 minutes to build to:1 Rep Snatch (Moderate Weight) Metcon "Tricycle"For time:Buy-In: 60/40 Calorie Row OR 40/30 Calorie Echo BikeDirectly into…30-24-18-12Alternating Dumbbell Power Snatches (50lbs/35lbs)Chest-to-Bar Pull UpsThrusters...
Sunday, February 21st, 2021
A) SNATCH 30 minutes to build to a:1 Rep Squat Snatch (Moderate Weight) B) CLEAN & JERK 30 minutes to build to a:1 Rep Clean & Jerk (Moderate Weight)
Saturday, February 20th, 2021
A) Olympic Lifting 15 minutes to build:High Hang Power Snatch Hang Power Snatch (Moderate Weight) Metcon "Closing Time"On the 2:00 x 10 rounds:30 Double-Unders5 Power Snatches (115lbs/85lbs) Max Meter Row in Time Remaining *SCORE IS TOTAL METERS* Modifications Double Unders-Single Unders-Double Taps-Plate Hops
Friday, February 19th, 2021
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