2017 > 02

Strength
Take 15 Minutes and work up to a heavy 3 rep hang clean, squat or power.
Practice hollow body hold between sets
 
METCON
4 Rounds as fast as possible, each round is 2 min, rest 2 min between rounds
Row 250/200m or 10/7 cal on assault bike
10 Lateral burpees over the rower
30 Double Unders
 
Level 1: 50 Doubles
Level 2: RX
Level 3: Row 200/150, 10 regular burpees, 20 Doubles or 30 Single Unders
Level 4: Row 150/120, 8 regular burpees, 20 Single Unders

Läs hela inlägget »

Skill and strength
5-5-5-5-5 strict press
10-20 sec Handstand walk between sets
Work up in weight as long as you are comfortable.
 
METCON
5 Rounds
21 Thrusters
12 Box Jumps
60m farmers walk 10m x 6, pick a challenging weight
 
Level 1: 43/30kg
Level 2: 35/25kg
Level 3: 30/20kg Front squat, Box step ups
Level 4: 20/15kg Front squat, Low box step ups, 30m FW, 4 rounds.

Läs hela inlägget »

With a partner:
With an 10 minute clock:
Complete 200 Wall Balls, ball can’t touch ground,  if it drops 10 extra wallballs will be added each time.
In remaining time, perform as many double unders as possible, one working, one resting.
 
REST 5 min then
 
AMRAP in 10 Min, share anyhow
Row 10/8 Calories
8 Thrusters 40/30kg
8 Pullups
Workout will start with 1 burpee.  At minute one, one partner will do 2 burpees.  At minute 2, 3 burpees.  One burpee will be added at the beginning of each minute.
 
REST 5 min then
As many rounds as possible in 15 Minutes:
30 Hang Power Cleans 40/30kg  (partner must be hanging from the rig for reps to count)
30 Shoulder to Overhead (partner must be holding Handstand for reps to count, scale to plankhold)
PARTNERS WILL SWITCH WHEN BAR DROPS OR PARTNER DROPS FROM HANDSTAND OR RIG)

Läs hela inlägget »

Workout 17.1
For time: 
10 dumbbell snatches 22,5/15kg
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes

Scaled: (Ages 16-54) Men use 15kg dumbbell and 20-in. box, step-ups OK Women use 10kg dumbbell and 20-in. box, step-ups OK

Läs hela inlägget »

Skill 10-15 min
Kipping pull up
 
METCON
2 Rounds, each for time of:
500m row
30 Wallballs 9/6kg
25 Burpees
20 Pull ups
Rest 5 min before round number 2


L1: Chest to bar pull up
L2: RX
L3: 6/4kg, 20 burpees, 10 bar rows 
L4: 6/4kg, 15 burpees, 5 bar rows

 

Läs hela inlägget »

Strength 15min
Work up to a heavy 2 rep Front squat from rack
5 Push ups between lifts
Beginners practice movement with up to 50/35kg
5 Push ups between lifts
 
METCON
In teams of 3, relay style
AMRAP 25min
5 Front Squats 50/35kg
5 Burpees over the Bar
150 Meter Row
One athlete completes a full round at a time. 


L1: 60/43kg
L2: RX
L3: 43/30kg
L4: 30/20kg

Läs hela inlägget »

Strength 20 min
Deadlift, work up to a heavy single for the day, after each set of lift do a muscle up or a muscle up progression
 
Metcon
Open workout 16.4
Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70kg
55 wall-ball shots 9/6kg
55 calorie row
55 handstand push-ups
 
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg
55 wall-ball shots 9/6kg both throw to women targets
55-calorie row
55 hand release push-ups

Läs hela inlägget »

Strenght 20 min
Power Clean and Jerk
Work up to a heavy clean and jerk for the day.
Do 3/2 strict toe to bar after each set of lifts
Beginners practice power clean and jerks with up to 40/30kg.
Beginners practice kipping for 10 sec between set of lifts
 
METCON
AMRAP 10 Min
20 (10+10) Dumbbell or Kettlebells Shoulder to Overhead 20/12kg
15 Box Jump Overs
10 Toes to Bar
 
L1: 28/20kg
L2: Rx
L3: 16/8kg, Hanging knee raises
L4: 12/6kg, Box walks over, ab-mat sit ups

Läs hela inlägget »

Team of 2, share anyhow, one work one rest
5 rounds 1 min rest between rounds
12 cal row
10 power cleans 60/43kg
10 KB swings 28/20kg, russian
 
Rest 5 min then
5 rounds 
10 burpee box jump 
10 thrusters 40/30kg
10 hspu 
 
Rest 5 min
then
5 rounds
10 box jump overs
10 hang power snatch 40/30kg
10 overhead squat 40/30kg
Buy out
1-10-1 Toe to bar, I go you go you go

Läs hela inlägget »

Lunch session performs part A and B
In teams of 2, share anyhow
A. AMRAP in 15 Minutes:
25 Calorie Row
20 Dumbbell ground to overhead (single arm, alternating) 16/10kg
15 Front Squats 53/40kg
 
Level 1: 60/43, 24/16kg
Level 2: RX
Level 3: Calories 20/15, 35/25kg, 12/8kg
Level 4: Calories 15/10, 20/15kg,  10/6kg
 
REST 5 min
 
B. AMRAP in 8 Minutes
work up to a heavy set of 5 deadlifts, unbroken (each partner)
Between attempts, partners needs to complete 10 pull-ups as a team.  If you can no longer complete Deadlifts, perform as many slam balls over shoulder 35/20kg  as possible in remaining time. Each slam ball adds 1 kg to overall weight.
 
REST 5 min
 
C. 50-40-30
Thrusters
Burpees over bar
 
Thruster weight increases each round.
Level 1: 43/30, 53/38, 60/43kg
Level 2: 35/23, 43/30, 53/38kg
Level 3: 20/15, 25/20, 30/25kg
Level 4: Front squat 20/15, 25/20, 30/25kg

Läs hela inlägget »

Strenght
Frontsquat
Work up ta a heavy 1 rep for the day in 20 min
METCON
AMRAP in 8 Minutes:
(ascending ladder by 1 rep)
Front Squats, from floor 60/43kg
Handstand Pushups
Every Minute on the Minute – perform 5 deadlifts.
Level 1: 70/50kg
Level 2: RX
Level 3: 43/30, pushups
Level 4: 30/20kg, pushups on knee

Läs hela inlägget »

Strength
5 Rounds of
1 Snatch from High Hang (Hip)
1 Snatch from Low Hang (Knee)
1 Snatch from Floor
Increace weight each round, aim for perfect technique
 
METCON
4 Rounds (2:00 work/2:00 rest)
250/200 meters on rower
7 Snatches 50/38kg
As many Double Unders as possible in remaining time.
 
Level 1: 60/43kg
Level 2: RX
Level 3: 35/25kg, single unders, row distance 200/150
Level 4: Power cleans 30/20kg, single unders, row distance 150/100

Läs hela inlägget »

Skill
E2MOM 12 min (6 sets) in teams of 2 or 3
Every other minute the each team member performs
5 Back Squats
5 Overhead Squats, from floor
Increase weight each round and work up ta a heavy set of 5
 
METCON
Beginning on a 4 minute clock, complete as many reps as possible of:
20 burpees, then
2 Rounds:
7 Overhead Squats, from floor 43/30kg
7 Toes to Bar
 
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
20 burpees, then
2 Rounds:
9 Overhead Squats
9 Toes to Bar
 
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 burpees, then
2 Rounds:
11 Overhead Squats
11 Toes to Bar
 
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 burpees, then
2 Rounds:
13 Overhead Squats
13 Toes to Bar
 
STOP at 16 Minutes
Level 1: Start at 10 and go up by 2.  (10,12,14,16)
Level 2: RX
Level 3: 15 Burpees, 35/25kg, Hanging knee raises, Start at 5 (5,7,9,11)
Level 4: 10 Burpees, Frontsquat 30/20kg, abmat situps, start at 7 (7,9,11,13)

Läs hela inlägget »

Skill 10 min
Muscle Up Transitions
 
Push Press
Take 10 min before metcon, work up to the heaviest double push press you can for the day
 
METCON
AMRAP 17 Min
50 Wall balls 9/6kg
40 Kettlebell Swings 24/16kg, American swing
30 Push Press 50/38kg
20 Lateral burpees over bar
10 Muscle Ups
 
Level 1: 60/43kg, Ring muscle ups
Level 2: Ring muscle ups or Bar muscle ups
Level 3: WB 6/4g KB 20/12kg (russian), 43/30kg, regular burpees, Pull-ups
Level 4: WB 6/4kg, KB 16/8kg (lagom), 20/15kg/55, regular burpees, Bar rows

Läs hela inlägget »

Teams of 2, share anyhow
AMRAP in 20min:
60/40 Calorie row, mixed team 50 cal
30 Kettlebell or Dumbbell snatch 32/24k
8 Rope Climbs
Rest 7 min then
For time
Squat clean, you go i go
20 reps 60/43kg
20 on 70/50
20 on 80/56
10 on 90/63
8 on 100/70
6 on 105/75
4 on 110/80
Scaling: Begin with 5-30kg lighter and add only 2.5-5kg or/and power clean

Läs hela inlägget »

For time TC 40 min
50 Ground to Overhead 50/35kg
40 Box Jumps
50 Wall Balls 9/6kg
40 KB Swings 30/24kg (Russian)
50 Push ups
100 Double Unders
Every Minute On The Minute do 4 Burpees
 
Level 1: 61/43kg, high target WB, handstand push ups
Level 2: RX
Level 3: 43/30kg, low boxes, 6/4kg WB, 24/16kg KB lagom wings, push ups on knee, 100 single
Level 4: 30/20kg cleans, low boxes, medball squat, 12/8kg KB lagom swing, wall push ups, 50 jumping jacks

Läs hela inlägget »

Warm up
Half stiff inch worm jump with feet
Stiff inch worm push ups
Wheelbarrow hollow body
Wheelbarrow hollow body legclap
Wheelbarrow hollow body push up
Wheelbarrow hollow body push ups jump
Hollowbody handstand walk assisted
Walking kick to handstand with one leg
 
Skill 15 min
Handstands/Handstand Pushups
Progressions
 
Metcon
3 Rounds 1 min on each of the 5 stations, max reps (15 min)
Pushups
Rowing
Hang Cleans
Slam Balls
Rest
 
Level 1: Handstand Pushups, Hang Cleans at 43/30kg , Slamball over the shoulder 35/20kg
Level 2: Pushups, Hang Cleans at 35/25kg, Slam balls 20/16kg
Level 3: Banded Pushups, Hang Cleans at 30/20kg, Slam Balls 16/10kg
Level 4: Box push ups, Kettlebell Swings 20/16kg, Slam Balls 12/6kg

Läs hela inlägget »

Warm up
3 rounds of
10 m bear walk
20 jumping jacks
10 Hanging shoulder shrugs
10 banded pull apart
10 scapula push ups
20 sec hollow body hold
20 air squats
 
Skill
4 rounds of
1-10 Strict Toes to Bar
Scale to Hanging knee raises
 
Strenght
Back Squat 4 sets of 1 rep.
As heavy as you can
Take 10-15 min to work up to load
 
Metcon
AMRAP in 8 Min
7 Front squats
9 Deadlifts
12 Toes to Bar
 
Level 1: 70/50kg
Level 2: 55/40kg
Level 3: 40/30kg, Hanging knee raises
Level 4: Goblet squats, KB Deadlifts, 24 Abmat Situps.

Läs hela inlägget »

Warm up
Half stiff inch worm jump with feet
Stiff inch worm push ups
Wheelbarrow hollow body
Wheelbarrow hollow body legclap
Wheelbarrow hollow body push up
Wheelbarrow hollow body push ups jump
Hollowbody handstand walk assisted
Walking kick to handstand with one leg
 
Skill
Kipping 15 min
Practice kipping pull up and toe to bar
 
Metcon
”Jackie”
For time
1000m row
50 Thrusters 20/15kg
30 Pull ups
 
Level 1: 30/20kg, chest to bar pull ups
Level 2: RX
Level 3: 750m row, 50 front squat 20/15kg, 30 Banded pull ups
Level 4: 500m row, 50 air squat, bar rows

Läs hela inlägget »

Warm up
Half stiff inch worm jump with feet
Stiff inch worm push ups
Wheelbarrow hollow body
Wheelbarrow hollow body legclap
Wheelbarrow hollow body push up
Wheelbarrow hollow body push ups jump
Hollowbody handstand walk assisted
Walking kick to handstand with one leg
 
Continue warm up with squat cleans up to a heavy 1 rep in 10 min
 
Metcon (29 min)
5 Rounds for Time, TC 7min
8 Squat Cleans 60/43kg
4 Burpees Over Bar
Rest 5 min then
5 Rounds for Time, TC 7min
10 KB or DB Push Press 24/16, 5+5
10 Toes-to-bar
Rest 5 min then
30-20-10 reps of: TC 5min
Ab-mat sit ups
Split Squat Jumps  
 
Level 1: 70/50kg, 28/20kg KB or DB, 10/5kg plate on split jump
Level 2: RX
Level 3:43/30kg, 16/12kg KB or DB, Hanging knee raises
Level 4: 30/20kg powerclean, 12/8kg KB or DB, 20 sec deadhang, airsquat instead of split squat jumps

Läs hela inlägget »

Team of 3
Cash in: 1500m row, only row when partner hang on bar
Then
12 rounds of, relay style
Athlete 1 does one full round, then the next..
6 Burpee box jumps
5 Overhead squat 43/30kg
4 Power clean
3 Push press
Rest 3 min then
Fran, share anyhow
42-30-18
Thruster 43/30kg
Pull up
Followed by Karen, share anyhow
150 Wallball 9/6kg
Followed by Randy, share anyhow
150 Snatches 35/25kg
Cash out same as start

Läs hela inlägget »

30 rounds of (TC 60min)
First round Hollyman
Second round Nate
Third round Hollyman
And so on…
(15 rounds of each wod)
 
1 round of Hollyman is:
5 Wall ball shots 9/6kg
3 Handstand push-ups Scale to 6 Handrelease push ups
1 Power clean 102kg/70kg Scale to 80/50-60/43-43/30kg
 
1 round of Nate is:
2 Bar muscle-ups Scale to 4 chest to bar- 6 pull ups – 12 jumping pull ups
4 Handstand Push-ups Scale to 8 Handrelease push ups
8 Kettlebell swings 32/24kg Scale to 24/16kg -16/12kg (American swings)
(its ring muscle up in real nate)
 
Additional scaling option: 20 rounds - 15 rounds

Läs hela inlägget »

Warm up
20 Jumping jack
20-30 sec wrist mobility
10 banded pull apart
20 Air squats
10 inch worm
 
Skill
Double Unders 10 min
Try to do as many unbroken as possible
 
Pull up practice, kipping 10 min
 
Metcon
4 Rounds
30 Double Unders
15 Thrusters
Max Pull-ups in 30 seconds
Rest :30
Level 1: 50 Double Unders, 52/38kg, Chest to Bar pull-ups
Level 2: 30 Double Unders, 40/28kg, pull-ups
Level 3: 50 Single Unders, 30/20kg, Bar rows (in the rigg)
Level 4: 50 Single Unders, 15 Wall Balls 6/4kg, Bar rows (in the rigg)

Läs hela inlägget »