Month: March 2019

Skill Work Muscle-ups (EMOM 6 mins 3 Ring Muscle ups or 5 Bar Muscle Ups) Work on getting you kip more efficient for ring muscle-ups! Weightlifting Clean and Jerk Metcon (For Time) EMOM: 5 burpee pull ups until you finish the 120! 100 medicine ball cleans 20/14 lbs START THE WORKOUT WITH THE 5 burpee…

Skill Work Tabata Kettle Bell Single Arm over Head hold 24/16 KG (alternate arms) Weightlifting Deadlift (E3MOM 12 Mins 2 Deadlifts at 90% of 1 RM ) 4X2 @ 90% Metcon (AMRAP – Rounds and Reps) in 15 Minutes of: 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps 12…

Skill Work Weighted Pull-ups (EMOM 6 Mins 4 Weighted Pull ups) work at 10-20% of your current body weight Weightlifting Shoulder Press (E3MOM 12 MINS 2 Strict Press at 90% of 1 RM) 4×2 @ 90% Metcon (Time) Time cap: 15 mins 4 Rounds for time: 25 Push Ups 15 Hang Power Snatch 95/65 Rx…

Skill Work Tabata Hand Stand Hold Weightlifting Front Squat (E3MOM 12 Mins 2 Front Squats at 90% of 1 RM) 4×3 @ 90% of 1RM Metcon (Time) TIME CAP: 13 MINS 9-15-21 American Kettle Bell Swings  32/24 Toes to Bar Today we have a classic rep scheme of kettlebell swings and toes-to-bar.  The rep totals for…

Skill Work Reverse Hypers (10-10) Weightlifting Back Squat (E2MOM 10 Mins 3 Back Squats at 85% of 1 RM ) We are upping the percentage from last week and decreasing the reps, so lets dig deep on the repetitions! Metcon “Holleyman ” 30 Rounds for Time of: 5 Wall-Ball Shots 20/14# 3 Handstand Push-ups 1…

Skill Work Ring Dips (EMOM 6 mins max unbroken set of ring dips) Weightlifting Snatch (E3MOM 12 Mins, 3 Squats Snatches + 1 Over Head Squat) Every three minutes for 12 mins we will perform 3 SQUAT snatches and an additional overhead squat on the last snatch. Working set should be at 75-85% Metcon (For…

Skill Work Weighted Pull-ups (EMOM 6 mins 4 Weighted Pull ups) Weightlifting Deadlift (E2MOM 10 Mins 3 Deadlifts at 85% of 1 RM ) Metcon (AMRAP – Rounds and Reps) AMRAP 11 Mins of 30 Double Unders 3 Bar Muscle ups 400 meter run

Skill Work: Strict Toes-To-Bar (EMOM 6 mins, max STRICT T2B) Weightlifting: Shoulder Press (E2MOM 10 Mins 3 Strict Press at 85% of 1 RM ) Metcon (For Time):5 rounds of 21 Wall Ball Shots – 20/14lb to 10/9′ 7 Burpees Today’s workout is a classic couplet.  The rep numbers are fairly low for both movements…

Skill Work: Tabata L-Sit hold Weightlifting: Front Squat (E2MOM 10 Mins 3 Front Squats at 85% of 1 RM ) Metcon (Time Cap 20 minutes): 800 Meter Run 30 Snatches (155/105) 400 Meter Run The weight is bumped up a bit today so add 5 or 10 pounds to what you might normally choose for…

Skill Work Max Handstand Hold: Time Cap 6 mins Against the wall or free standing We are looking to establish a MAX handstand hold, something we will track going forward. Weightlifting Back Squat (E2MOM 12 MINS 4 BS @ 80% of your 1 RM) We will be performing 6 sets of 4 at 80% .…