Month: August 2015
Month: August 2015
View Public Whiteboard Weightlifting Back Squat (5X5) @60% Metcon 5 Rounds: 200m Run 5 Squat Cleans 165/110
View Public Whiteboard Weightlifting Shoulder Press (5×5) @77.5% Half Murph 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run 30 minute cap!!
View Public Whiteboard Weightlifting Pause Power Position Clean & Jerk (6×3) 70-80% Drop-reset-perfect clean DL each rep ( Split Jerk Last Rep). Less experienced members may hit up to 10 sets, experienced athletes only hit 6 sets. Metcon For Time: 15 Power Clean 185/125 30 Bar Facing Burpees 60 Wallballs 20/14
View Public Whiteboard 1-Mile Run Max Effort 1-Mile Run This is meant to be a light jog with a lot of stretching afterwards, however, feel free to complete a max effort run if you want. The stretching is mandatory!!
View Public Whiteboard Weightlifting Back Squat (4×4) @87.5 Metcon AMRAP 18 Minutes with a partner: 12 CTB Pull Ups 18 Shoulder to OH 135/95 24 Cal on AAB or Rower
View Public Whiteboard Weightlifting Deadlift (1×3) Work up to ONE heavy set of 3 Deadlift. Control weight back down, takes hands off bar, complete next rep. HEAVIER than last time. Metcon 3 Rounds: 12 Front Squat 115/75 12 Lateral Bar Burpees
View Public Whiteboard Weightlifting Back Squat (5×5) @77.5% Metcon AMRAP 6 Minutes 3 Full Snatch 135/95 6 Kipping HSPU
View Public Whiteboard Weightlifting Deadlift (1×5) Work up to ONE heavy set of 5 Deadlift. Control weight back down, takes hands off bar, complete next rep. Attempt to repeat 4 rep weight from last week. Metcon 5 Rounds: 6 Deadlift 275/185 6 Muscle Ups
View Public Whiteboard Weightlifting Shoulder Press (5×5) @75% Metcon AMRAP 20 Minutes: 15 Cal Row 10 Burpees to 6″ Target 15 Pull Ups 10 Alt Single Arm Dumbbell Squat Snatch AHAP up to 70/50
View Public Whiteboard Metcon Tabata Holds: Round 1: Tabata Handstand Hold Round 2: Tabata Plank Hold Round 3: Tabata Ring Support Hold Round 4: Tabata Front Scale Hold Round 5: Tabata Hollow Hold Round 6: Tabata Side Scale Hold