Month: September 2021

Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75

Tabata Wall Facing Squats Front Squat (1 Rep Max) For Time: Fran 21-15-9 Thrusters 65/95 Pull-ups

Weighted Pull-ups: 1-1-1-1-1 EMOM: 10 Minutes 2 Paused Back squat with 1 second hold at the bottom. *Increase weight with each attempt if possible AMRAP: 18 Minutes: Minute 1: 1 Wallball 14/20# + 1 KB swing (American) 24/32 kg Minute 2: 2 Wallball + 2 KB swing Minute 3: 3 Wallball + 3 KB swing…

AMRAP: 5 Minutes 10-20-30-40-50-60-… Double-Unders *Score here will be your top set of doubles in the chain Bench Press: 2-2-2-2-2 *Go for pesonal best two rep MAX AMRAP: 16 Minutes 800 meter run with 2 minute rest between runs *Your score will be the number of 800 meter rounds you complete with the rest

EMOM: 12 minutes Minute 1: 3 Deadlift at 65-70% 1rm Minute 2: 1 Rope climb For Time: 21-18-15-12-9-6-3 Deadlift 135/185# Goblet squat 24/32kg Time cap: 17 minutes

Warm-up Coaches choice or: 3 rounds: -10 burpees -10 walking lunges -10 mountain climbers EMOM 12 minutes: 1 Power Snatch + 1 OHS *65-70% of your best power snatch + 1 over head squat combo Metcon “Randy” For Time: 75 Power Snatches 55/75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and…

Tabata: Overhead KB walk across gym floor Rx: 24/16kg *Switch hand each tabata round Strict Press 1-1-1-1-1 *From rack. Go for heavy single Metcon: *With a running clock Minute 1: Max lateral Burpee over the bar 65/95# *Rest 1 minute Minute 2: -If you score 17 or more reps on the later burpee overs, you…

Overhead Squat: 2-2-2-2-2 For Time: 50-40-30-20-10 Med-ball cleans 20/14 Med-ball sit ups 20/14 RX+ 30/20 Time Cap: 15 Minutes