Skill: push jerk Conditioning: Rx For time: 800m run 60 shoulder 2 overhead, 95/65 400m run 20 power cleans 100m run 5 squat clean and jerks Intermediate For time: 400m run 40 shoulder 2 overhead 200m run 20 power cleans 100m run 5 squat clean and jerks Beginner For time: 200m run 25 shoulder 2 [...]
Skill: handstand push-up Conditioning: Rx For total of lowest reps: tabata pull-ups tabata kb swings, 53/35 tabata handstand push-ups tabata double unders Intermediate For total of lowest reps: tabata pull-ups tabata kb swings tabata push-ups tabata single unders Beginner For total of lowest reps: 1/2 tabata ring rows 1/2 tabata kb swings 1/2 tabata push-ups [...]
Skill:high hang squat cleanfocusing on speed and mechanics not loadConditioning:Rx4 rounds of:Every 4 minutes complete:row 500m10 squat cleans,135/95Intermediate4 rounds of:Every 4 min complete:row 400m8 squat cleansBeginnerEvery 4 min complete:row 250m5 squat cleansPost slowest round to whiteboard.
Conditioning: Rx 30-20-10-5 reps for time of: pull-ups db floor presses, 50/35 box jumps, 24/20 air squats Intermediate 25-15-5 reps for time of: pull-ups db floor presses box jumps air squats Beginner 15-10-5 reps for time of: pull-ups db floor presses box jumps air squats Post times to whiteboard.
Strength:3rm thrusterConditioning:Rx50 double unders50 sit-ups40 kb swings, 53/3540 sit-ups30 box jumps, 24/2030 sit-ups20 burpees20 sit-ups10 kb squat cleans10 sit-upsScaled50 single unders30 sit-ups30 kb swings, 53/3520 sit-ups20 box jumps, 24/2015 sit-ups10 burpees10 sit-ups5 kb squat cleans5 sit-upsPost times to whiteboard.
Conditioning: (No Singles) Rx Every 2 min for 16 min: 10 ghd sit-ups max rep snatches, 95/65 Scaled Every 2 min for 10 min: 15 sit-ups max rep snatches Mutant Every 2 min for 16 min: 15 ghd sit-ups max rep snatches, 115/85 Post total snatches.
Conditioning:RxFor time:55 ghd sit-ups75 wall shots, 20/1455 front squats, 95/6575 double undersScaledFor time:20 ghd sit-ups or 50 sit-ups40 wall shots25 front squats100 single unders or 45 double undersMutantFor time:55 ghd sit-ups100 wall shots, 20/1455 front squats, 95/65100 double undersPost times.
Strength: back squats 3x5 using 80% of 1rm Conditioning: Rx For total reps: 2 min of toes 2 bar 2 min of burpees 2 min of kb swings, 70/53 2 min of goblet squats 2 min of toes 2 bar Scaled For total reps: 2 min of hanging knee raises 2 min of burpees 2 [...]
Don't forget we will be closed tomorrow (Saturday) and Monday. We will have Open Gym Monday from 11-1.Metcon:Rx (partition however you like; 1 mile run at the beginning and end can't be partitioned)"Murph"run 1 mile100 pull-ups200 push-ups300 air squatsrun 1 mileScaled (partition any way you like) run 800m45 pull-ups80 push-ups125 air squatsrun 80omPost times.
Metcon: Rx Amrap in 20 min of: (each round must be unbroken) 4 deadlifts, ahap 4 hang squat cleans 4 squat cleans 4 shoulder 2 overhead 4 back squats Scaled Amrap in 15 min of: 4 deadlifts 4 hang squat cleans 4 shoulder 2 overhead 4 back squats Post loads and round plus extra reps.