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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: 5-7-9 reps of Hang Power Snatch Ring Dips*2 Burpees A) SDLHP*2 16/12kg- Dips by ability B) 30/20kg-Dips by ability C) 42.5/30kg- Ring Dips D) 50/35kg-Ring dips E) 70/50kg-Stirct Ring dips.
Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press 5*3*90% 5RM C,D,E) Push Press 5*3*90% Push Press MetCon: 3 Rounds for time 400m Run 21 Push Press 12 Toes 2 Bar A) 20/15kg-Vups B) 30/20kg- Vups C+D) 42.5kg/30kg E) 70/50kg-Strict toes 2 bar.
Strength: Press A)Shoulder Press Press 5*5*5RM B) Shoulder Press Establish 5RM 5RM C+) Push Press Establish 5RM MetCon: “Nate” 20min AMRAP 2 Ring MU 4 HSPU 8 American KB swings 32/24kg *Ask Coach For Scaling Options.
Skill: Kipping HSPU DU practice. MetCon: 25min AMRAP Ladder 2 HSPU (Pike PU/ HRPU) 3 Pull Ups (Jumping Pull ups/ ring rows) 15 DU/5TU 3 HSPU 4 Pull Ups 15 DU/5TU 4 HSPU 5 Pull Ups 15 DU/5TU …. *Ask Coach for scaling options. Endurance: “Filthy Fifty” For time: 50 Box Jumps, 60/50 cm […]
Strength: Press A) Strict Press 5*5*5RM B) Strict Press 5*5*90% 5RM C+) Push Press 5*5*90% 5RM MetCon: 8 Rounds For Time 2 HSPU 4 Toes 2 Bar 8 Front Rack KB Lunges A) Ask Coach For specific instructions. B) Pike PU-K2E-16/12kg C) HSPU-T2B-24/16kg D+) Deficit (25/10kg bumper plate) HSPU – T2B- 32/24kg
Strength: Press A) Strict Press 5*5*5RM B) Strict Press 5*3*90% 5RM C+) Push Press 5*3*90%5RM MetCon: “Diane” 21-15-9 reps of Deadlifts 102.5/70kg HSPU *Ask coach For scaling Options.
Strength: Press A) Strict Press 5*5*5RM B+) Floor Press Establish 5RM. MetCon: IN Front Of Running Clock Perform 3 Rounds For Reps 1min HRPU 1min Row (cal) 1min One Arm KB Push Press 24/16kg 1min KB SDLHP 24/16kg 2min Rest between rounds. *ask coach for scaling options.
Strength: Press A) Strict Press 5*5*5RM B) Strict Press Establish 5RM C+) Push Press establish 5RM. MetCon: “Mary” 20 min AMRAP 5 HSPU 10 Alt. Pistols 15 Pull ups *Ask Coach for Scaling options.
Skill : Kipping: Pull Ups/BMU MetCon: “Frantasy Land” For Time 21-15-9 reps of: Thrusters (42.5/30 kg) Pull-Ups 15-12-9 reps of: Thrusters (50/40 kg) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (60/45kg) Bar Muscle-Ups Endurance: “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups […]
“BEAR COMPLEX” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the […]