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Mobility: “Upper Body” Mobility Routine. MetCon: 5RFT 30 Double Unders (10 TU) 20 KB swings 24/16kg 10 (5+5) KB Front Rack Lunges 24/16kg *Ask coach for MOD Endurance: “12 Days of Christmas” WOD For Time 1 Sumo Deadlift High-Pull (35/25kg) 2 Thrusters (35/25kg) 3 Push Press (35/25kg) 4 Power Cleans (35/25kg) 5 Power […]
Mobility: “Limber 11” Tech: Power Snatch. MetCon: “OPEN 16.3” Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/25kg 3 bar muscle-ups *OFFICIAL SCALING Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 20/15kg 5 jumping chest-to-bar pull-ups Endurance: […]
Strength: Bench Press A+) Paused (3sec) Bench Press 5*1*3RM (weight) MetCon: 5RFT Push Press 10 reps Unbroken Pull ups (By ability: C2B/Pull ups/Jumping Pull Ups) *1 min Mandatory Rest between rounds. (20 min time cap) A) 20/15kg B) 30/20kg C+) 42.5/30kg
BAR-LYMPICS THIS SATURDAY 19:00 AT MIKE’S PLACE! Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press establish 5RM C,D,E) Push Press establish 5RM (If done Last week perform 5*3*90% 5RM) MetCon: 9min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- […]
Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: 21-15-9-6-3 reps of HSPU (Pike Push ups/KB Push press 16/12kg) Toes to bar (toes to rings/k2e/V-ups) KB swings 32/24kg Ask coach for MOD.
Strength: Complete missed lift.MetCon: “Filthy Fifty” For Time 50 Box Jumps (60/50 cm) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (20/15 kg) 50 Back Extensions 50 Wall Balls (20/12 lbs) 50 Burpees 50 Double-Unders
Skill/strength: Ring Muscle Ups/complete missed strength (ask coach for instructions) Strength: By ability 10 min E2MOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows) OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: 10min AMRAP 2 Ring MU 3 Squat Snatch A) Ask […]
Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press establish 5RM C,D,E) Push Press establish 5RM. MetCon: 5 Rounds for time 15 Push Press 35 Double unders A) 20/15kg-SU B) 30/20kg- DU by ability C) 42.5/30kg-DU D) 50/35kg-DU E) 60/42.5kg- UNBROKEN DU
Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press 5*5*90% 5RM C,D,E) Push Press 5*5*90% Push Press MetCon: Complete 2 rounds in front of running clock 1min Cal Row 1min Push Press 42.5/30kg 1min Med Ball cleans 20/12lb 1min SDLHP 42.5/30kg 1min Burpees 1min Hang Power Cleans 42.5/30kg 2min Rest Between *Ask Coach For modifications. […]
Skill: Ring Muscle Ups Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows) OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: “B-1” 3RFT 400m Run 21 (A) KB Swings 24/16kg 15 Knees 2 Elbows 9 Ring Dips […]