Monday 12/5/2016 Strength 1 RM Power Snatch Metcon 4 rounds for reps with 1 minute at each station Box Jump 24/24 KB Swing 32/32 Thruster 45/45 Gymnastics  for time 90-80-70-60 Double Under 9-8-7-6 Bar Muscle Up Skill 10 Rounds Row for calories Work 60s:Rest 60s Accessory 5 sets of 10 second ring support hold + […]

Monday 11/28/2016 Gymnastics 10 attempts at HS walk for distance Metcon 50-40-30-20-10 Med Ball Clean Med Ball Sit Up 20/14 Strength Slow pull squat snatch with pause above the knee start at 60% and perform 3 reps at each weight working up to 80-85% Skill  10 Rounds Row for calories Work 60s:Rest 60s Accessory Complete […]

Monday 11/21/2016 Skill Power Clean 1-1-1-1-1 Metcon In front of a clock set for 12 minutes 1 minute of Double Unders 1 minute of Kettlebell Swings 32/24 kg 2 minutes of Double Unders 2 minutes of Kettlebell Swings 32/24 kg 3 minutes of Double Unders 3 minutes of Kettlebell Swings 32/24 kg Strength Back Squat […]

Monday 11/14/2016 Skill EMOM for 3 Minutes 3 Hang Power Snatch Metcon AMRAP in 8 minutes 2-4-6-8-10… Alternating Jumping Lunge Step Holding 45/25 lb plate Burpee Jumping to plate Strength Back Squat 5×4 ~ increasing 5-10 lbs on each set from 11/7 Gymnastics 4×10′ Wall facing sideways handstand walk each direction + 10 second hold […]

Monday 11/7/2016 Gymnastics 5×10′ Wall facing sideways handstand walk each direction Skill EMOM for 10 Minutes [odd] Strict Pull-Ups [even] Push-ups Metcon for time 50-40-30-20-10 Sit-Up 25-20-15-10-5 Hang Power Clean 135/95 lb Strength Back Squat 1 set of 5 at 60,65,70,75 and 80% of 1RM Accessory For Time 3k Air Assault Recovery 2 Rounds 2 […]

Monday 10/31/2016 Skill EMOM for 10 Minutes 1 Squat Clean Metcon AMRAP in 8 Minutes 30 Double Under 15 Kettlebell Swing 32/24 kg Gymnastics 1 set of Max Muscle Ups then 3 sets of 70% of max set Strength 3RM Front Squat with pause in the bottom of 1st squat Accessory 3 rounds for time […]

Monday 10/24/2016 Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar *Max set in first round Metcon 10-1 Hang Power Clean 155/105 Burpees over the bar Strength Front Squat 2RM with pause in bottom of 1st rep Gymnastics  EMOM for 10 Minutes handstand walk 10+ feet Choose a distance that you can […]

Monday 10/17/2016 Gymnastics 12×90 [odd] straight set bar MU [even] straight set kipping hspu Skill EMOM for 10 Minutes 3 Push Jerks Metcon 1 AMRAP in 10 Minutes 30 Double Unders 15 See the lights sit-ups 35/25 lb Metcon 2 7x300M Row 30s rest after every round record the time of each round Strength Front […]

Monday 10/10/2016 Gymnastics 10x60s Straight Set of C2B pull-up *Start with a larger set than last week Metcon 1 AMRAP in 15 Minutes 12 Deadlift 185/125 lb 9 Hang Power Clean 185/125 lb 200M Run Metcon 2 4×4 Minutes 500M Row 15 Kipping HSPU *Complete each round for time. Scale the number of HSPU as […]

Monday – 10/3/2016 Gymnastics 10x60s Straight Set of C2B pull-up Weightlifting Power Clean 1-1-1-1-1 Metcon 1 10 Rounds Row for calories Work 40s:Rest 80s Metcon 2 “Annie” 50-40-30-20-10 Double Under Sit-Ups Accessory For Time: 30 Strict HSPU *If you can not do strict handstand push-ups scale to kipping. Recovery 2 Rounds 5 Minutes Standing Straddle 3 Minutes […]