Metcon
For Time:
50 pullups
50 pushups
50 situps
50 air squats
Metcon
10 Rounds with a Partner:
3 Squat Snatch 155/100
5 Shoulder to OH
7 Ring Dips
rest :30
Monthly Archives: January 2016
Unit Training Plan
Metcon
EOMOM 10 minutes (5 rounds):
4 Touch and Go Squat Cleans
Start at 70-75% and work up.
Metcon
AMRAP 5 Minutes:
3 Power Cleans 155/105
5 CTB Pull Ups
Mission
Metcon
3x800m Run
5:00 Rest Between each 800.
CONOP
Metcon
EMOM 5 Minutes:
4 Front Squats
Start around 70% and work up.
Metcon
AMRAP 15 Minutes:
12/9 Cal or AAB
9 Front Squat 135/95
9 Sit Ups
DUSTWUN
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Metcon (5 Rounds for weight)
EMOM 5 Minutes:
5 Touch and Go
Power Snatch
Start around 70% and
work up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Power Cleans 185/125
30 Bar Facing Burpees
120 Double Unders
MDMP
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Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weightlifting
Snatch (2)
You have 5 minutes to complete a 2RM Snatch. Any style snatch is okay.
Apollo
Metcon
AMRAP 10 Minutes:
100 Double Unders
50 Deadlifts 155/105
10 Bar Muscle Ups
Weightlifting
Thruster (3)
5 Mins to establish a 3RM Thruster, NO REDIP.
Test Me!
Metcon
EMOM 5 Minutes:
5 Touch and Go Squat Snatch
(Start around 65-70% and work up)
Metcon
6 Rounds:
1 Min Max Shoulder to OH 115/75lbs
Burpees to 6″ Target
:30 Max Toes to Bar
rest :90
Each min alternate between SH to OH and Burpees, 3 rounds each.
Out with old, In with the new!
Gymnastics
Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)
Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×3 Skin the Cat
3×10 Hanging L-Sit
Greater effort=Greater Results
Metcon
EMOM 5 minutes:
4 Front Squats
Start at 60-65% and work up.
Metcon
AMRAP 20 Minutes:
20 Cal Row
40 Wallballs 20/14
rest :60
Ole Glory CrossFit 