02/09/2015
Last night's crew getting at the MetCon. Warm-up 10 Push Ups 24 Double Unders 60" Squat Skill Handstands Weightlifting 3RM Deadlift Metabolic Conditioning Competitive 6' AMRAP 21-15-9 C2B Wall Balls Intermediate 6' AMRAP 21-15-9 Pull Ups Wall Balls Intro 6' AMRAP 21-15-9 Ring Rows Wall Balls
01/09/2015
Amy working into her 5RM Front Squat Warm-up 1 Sled Push 7 Cal Row 5 Inch Worms Skill Muscle Up Transitions Weightlifting M.E. H. Snatch Metabolic Conditioning Competitive 6' AMRAP 5 Burpee Box Jumps 10 T2B 15 Deadlifts (205/155) Intermediate 6' AMRAP 5 Burpee Box Jumps 10 T2B/T2R 15 Deadlifts (185/135) Intro 6' AMRAP 5 Burpee Box Jumps 10 T2R/V-Ups 15 Deadlifts
31/08/2015
Mike taking advantage of some quiet time at the gym to work on some skills. Warm-up 25 Double Unders 10 KB Swings 7 Pull Ups Weightlifting 8' EMOM 5 Front Squat @ 70% of 5RM Metabolic Conditioning For Time: 100 KB Snatches* *5 Open Standard Burpees on the Minute
28/08/2015
Make sure your squats are always below parallel! Warm-up Choice! Skill Rope Climbs Weightlifting 5 RM Front Squat Metabolic Conditioning Competitive 5 RFT 400m Run 10 OH Squat (95/75) 10 OH Lunges Intermediate 5 RFT 400m Run 10 OH Squat (75/55) 10 OH Lunges Intro 5 RFT 400m Run 10 OH Squat 10 OH Lunges
27/08/2015
Coach V-May and her "Max" back squat. Warm-up 15' Alternating Minutes 60" Squat 5 Pull Ups 10 KB Swings Skill Handstand Walks Weightlifting 8' EMOM 1 Clean + 3 Jerks Metabolic Conditioning Competitive 3', 6', 9' AMRAP 10 HSPU 15 T2B 20 Burpees 30 SDHP 40 DU M.E. Wall Balls Intermediate 3', 6', 9' AMRAP 15 Push Ups 15 T2R 20 Burpees 30 SDHP 40 DU M.E.
26/08/2015
Mark at the top of a heavy deadlift. Warm-up 15' Alternating Minutes 12 Wall Balls 24 Double Unders 10 Ring Dips Skill Gymnastics Kip 25 Hips to Rings Weightlifting 3x5 Push Press Metabolic Conditioning Competitive 21-15-9 OH Squat (115/75) Bar Facing Burpees Intermediate 21-15-9 OH Squat (95/65) Bar Facing Burpees Intro 21-15-9 OH Squat Bar Facing Burpees
24/08/2015
[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Oh Wall Balls
05/09/2015
How's your squat looking? Skill 10' Squat Test Weightlifting Snatch / Clean and Jerk Practice Metabolic Conditioning 20' AMRAP 10 Wall Balls 10 Deadlift (155/105) 400M Run
05/08/2015
Like Father-Like Son; Matt and Noah's recovery stance Skill 15' Alternating Minutes 10 Walking Lunges 10 Toes to Bar 10 Box Jumps Weightlifting 5 X 3 Position Snatch @ 75% Metabolic Conditioning "Grace" 30 Clean and Jerks (135/95)
05/07/2015
Rest Day Use this day as either a catch-up day for something you've missed, or spend it mobilizing. Remember, your body needs the proper rest and mobility work to come back stronger and faster!
