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Competition Changes
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] ANNOUNCEMENT The competition programming has migrated to the Zenplanner app, and the new workouts will no longer be posted here. If you have been following the competition programming and are eager to continue, please email […]
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Competition 04-02-18
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER If you plan on attending the 2018 Open in Review seminar on Sunday the 15th, please fill out the questionnaire: https://goo.gl/jkeiQB For more information, check the announcement board or talk to Coach Alex! [/text-with-icon][vc_column_text] Monday – […]
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Competition 03-26-2018
Monday – March/26/2018 Strength Back Squat 10-10-10 Metcon AMRAP in 5 Minutes 5 air squats 1 power clean 225/155 lb Gymnastics for time “JT” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Tuesday – March/27/2018 Gymnastics Two cycles of tabata alternating between pull-ups double unders Metcon AMRAP in 15 Minutes 10 Push ups 15 box […]
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Competition 03-19-2018
Monday – 03/19/2018 Intervals 5 Rounds of 30 seconds of burpees to target 90 seconds rest 30 seconds of rowing for calories 90 seconds of rest Metcon AMRAP in 7 Minutes 7 Front squats 155/105 lb 14 Kettlebell swings 32/24 kg Weightlifting/Gymnastics EMOM for as long as possible [odd] Straight set of toe-to-bar [even] 1 […]
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Competition 03-12-18
Monday – 03/12/18 Skill 5 rounds of 30 seconds of thrusters 95/65 lb 90 seconds rest 30 seconds of snatches 95/65 lb 90 seconds rest Metcon AMRAP in 5 Minutes 6 front rack walking lunge steps 95/65 lb 7 push-ups Weightlifting EMOM for 21 Minutes 1 Squat Snatch 3 each at 70, 75, 80, 82.5, […]
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Competition 03-05-2018
Monday – 03/05/2018 Gymnastics EMOM for 10 Minutes Straight set of Chest to bar pull-ups Metcon AMRAP in 12 Minutes Wall ball shots 20/14 lb 10/9′ 15 Double unders EMOM Weightlifting EMOM for 21 Minutes 1 Squat Snatch 3 each at 70, 75, 80, 82.5, 85,87.5, 90% Tuesday – 03/06/2018 Strength Back Squat 10-10-10 Metcon […]
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Competition 02-26-18
Monday – 02/26/2018 Gymnastics EMOM for 10 Minutes Straight set of butterfly chest to bar pull-ups Metcon 10-1 bar facing burpees 1-10 front squat 165/115 lb Weightlifting E90s for as long as possible 20 double unders then 1 squat snatch start @60% and work up to a max for the day Tuesday – 02/27/2018 Strength […]
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Competition 02-19-18
Monday – 02/19/18 Weightlifting Deadlift 2-2-2-2-2 Metcon AMRAP in 10 Minutes 2-4-6-8-10-12 … Alternating jumping lunge steps Toe-to-bar Gymnastics Metcon “Amanda” for time 9-7-5 Muscle up Squat snatch Tuesday – 02/20/18 Weightlifting EMOM for 10 Minutes 2 Power clean Metcon With a clock set for 12 minutes 1 Minute of Push-ups 1 Minute of Pull-ups […]
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Competition 02-12-18
Monday – 02/12/18 Weightlifting EMOM for 10 Minutes 1 Hang power clean + 1 hang power clean + 1 split jerk Metcon EMOM for 8 Minutes 5 Hang power clean 155/105 lb 10 Box Jumps 24/20″ Gymnastics AMRAP in 10 Minutes Chest to bar pull-ups 4 Burpees to target 6″ outside your reach *use new […]
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Competition 02-05-2018
Monday – 02/05/2018 Weightlifting EMOM for 10 Minutes 1 Squat clean start at 60% and work up to a max for the day Metcon AMRAP in 15 Minutes 10 strict press 115/75 lb 20 front squats 115/75 lb 10 strict press 115/75 lb 200M run Gymnastics for time 100 toe-to-bar Tuesday – 02/06/2018 Strength Deadlift […]