October 30, 20218 Skill/Accessory Work: Banded Kettlebell Swings 3 x 10-15 *This is a New Movement for most of you, so take your time and focus on doing it correctly. Complete 10-20 Handstand Shoulder Taps after each set of swings. Metcon: “Death by Burpees & Deadlifts” EMOM till failure of: 5 Lateral Barbell Burpees 1-2-3… Deadlifts...Read More
October 29, 2018 Strength: Clean Complex 1 Deadlift + 1 Hang Power Clean + 1 Hang Power Clean & Jerk *Build to Heavy Complex in 12 minutes Metcon: 10 minute AMRAP 30 Double Unders 10 Dumbbell Hang Squat Cleans (50/35 x 2)Read More
October 26, 2018 Strength: Push & Pull 5 x 5 Strict Press *Complete 10 Bent Over Barbell Rows after each working set of Strict Press. Metcon: 12 minute AMRAP 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Clean & Jerks (135/95) 4 Box Jumps (30-36″/24-30″) *Work fluidly through the barbell movements and then take...Read More
October 25, 2018 Metcon: (For Time) 1000m Run 40 Handstand Push ups 30 Bar Facing Burpees 20 Bear Complexes* (135/95) *Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press (Behind the Neck) Gymnastics Accessory Work: Work on Muscle ups and Handstand Walk Practice *15 minutes of skill...Read More
October 24, 2018 Strength: Snatch Conditioning 3 x 6 Power Snatch (Unbroken) Rest 1:00 after each set Rest 2:00 3 x 5 Power Snatch (Unbroken) Rest 1:00 after each set Rest 2:00 3 x 4 Power Snatch (Unbroken) Rest 1:00 after each set *The purpose of this Snatch Conditioning is to work on cycling snatches...Read More
