Skill Session A) Dumbbell Snatch (6-6-6-6) B) Rope Climb (4 x 1-2) Metcon 4 Sets of; -1 minute: Rope climbs -Rest 20 seconds -1 minute: DB Snatch (50/75) -Rest 20 seconds -1 minute: Run 200M
2019 08 22
Skill Session Power Snatch + Overhead Squat (5 x 3+3) -Hang Metcon AMRAP 9; -3 Hang Power Snatch (55/75)* -3 OH Squats (55/75)* -30 Double Unders *Reps on barbell movement increase by 3 each round. -Scale OHS to back or front squat.
2019 08 20
Strength Metcon (No Measure) On a Running Clock... Every 90 Seconds x 20; -Sets 1-5: 5 reps each -Sets 6-10: 4 reps each -Sets 11-15: 3 reps each -Sets 16-20: 2 reps each Clean Complex RDL + Hang Clean + Front Squat + STOH
2019 08 18
Metcon With a Partner! AMRAP 20; 1. Run 400M 2. AMRAP of; -10 Pushups -10 KB Swings (50/70)
2019 08 15
Strength A) Dumbbell Shoulder Press (8-8-8-8-8) B) Band Pull Aparts (20-20-20-20) Metcon 4 Sets of; -15 Calories Row/Bike -15 Floor Press (40/60) -Rest 1 minute
2019 08 13
Strength Strict (CTB) Pullups (1-1-1-1-1) -modify to banded STRICT pullups Metcon AMRAP 20; -10 Strict Pullups -20 Sit ups -30 Air Squats
2019 08 12
Skill Session A) Clean (3-3-3-3) -Practice quick singles B) Toes to Rings (6-6-6-6`) Metcon 3 Sets of; -50 Double Unders -15 Toes to Rings -10 Squat Cleans (105/155) *Rest 2 minutes
2019 08 11
Skill Session A) Deadlift (7-7-7) B) Strict Handstand Pushups (3-3-3) Metcon "21 - 15 - 9" -Deadlifts (145/225) -SHSPU *Rest 1 minute
2019 08 08
2019 08 06
Metcon 3 Sets of; -1 min: Bike -1 min: Wall Balls -1 min: Sit ups -1 min: Box Jumps -1 min: DB Bench/floor Press -Rest 2 minutes
2019 08 03