Sunday 210228

Announcement

Joyeux Anniversaire Q!!

Warm-um – Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Alt. Standing Quad Stretch
10 Alt. Knee Hugs
5 Inch Worms w/o Push-Up
10 Push-Up to Pike
10 Slow Sumo Banded Good Mornings
20 Banded Face Pulls

Immediately into…

“ROWLING” (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up.

Workout – Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

1500/1200m Row
30 Russian KB Swings (70/53)Rx+|(53/35)Rx
30 Tuck-Ups

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher – Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Max Plank Hold*

*Any variety. Score is total time spent in Plank.

(Score is Time)

Saturday 210227

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows

Skill – Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout – Metcon (Time)

FOR TIME

40 DB Front Squats (50/35)Rx+|(35/20)Rx
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option – Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (50/35)Rx+|(35/20)Rx
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Friday 210226

 

Warm-up – Warm-up (No Measure)

2 SETS

10 Elbow Punches
10 Alt Groiners
20 Jumping Jacks

Into…

3 SETS

10 Empty BB Strict Press
16 Reverse Lunges
20 Single/Double Unders

Strength – Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean
+
2 Split Jerks

(Score is Weight)

Workout – Metcon (Time)

FOR TIME

12-9-6
Shoulder to Overhead (155/105)Rx+|(115/75)Rx
50-50-50
Double Unders

-Rest 2:00-

21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders

(Score is Time)

KG BB1: (70/55)|(50/35)
KG BB2: (50/35)|(35/25)

Thursday 210225

Announcement

Happy Birthday Isaacc Dunkelberger!!

Warm-up – Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run

Skill – Metcon (No Measure)

4 SETS FOR QUALITY

10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

(No Measure)

Workout – Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 5 MINUTES

100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run
15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Burpee Pull-Ups

Wednesday 210224

Happy Birthday Kirsta Glasscock and Nirma Bustamante!!

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

2 ROUNDS

10 Glute Bridges
10 PVC Pass Thrus
10 OHS

Into…

3 ROUNDS (With an Empty Barbell)

5 Broad Jumps
5 Snatch Grip DL
5 Snatch Grip Strict Press (Behind the Neck)
5 Good Mornings

Workout – Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Finisher – Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Barbell Rollouts
30 Russian Twists

-Rest as needed b/t Sets-

(No Measure)