August 2016

Wednesday August 31st 2016

 

 

 

Warm Up/Skill

 

10 Situp to Pike
10 Situp to Pancake
10 Toe Point To Inverted Pike
10 Rolling Pistols (5 each side) — Scale to Roll to Two Foot Stand, or scale to a 1min Hollow Rock or Knee Tuck Hold.
1min L-Sit Hold — The goal is to hold continuously for the 1min. Scale to tuck or one foot support as needed.
1min V-Outs — The goal is move through these continuously for 1min. Scale the ROM as needed.
 

Strength

Clean and Jerk

5-3-1

Rest 3-5 Mins Between Sets

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Monday August 29th 2016

Gymnastics

5 Frog Supports — Scale UP to Pressing out into Handstands.
5 Headstand attempts — Scale UP to Pressing out into Handstands.
5 Skin the Cats — Scale as per video instructions.
5 Ice Cream Makers
 

Skill

10 Min EMOM

1 Power Snatch

* Continue to add weight each minute until you get really close to a max and then hold that for the remaining minutes. Ideally you should perform the last 3-5 minutes with that load.

 

Metcon

7 Min AMRAP

3 Hang Power Snatch
9 Wall Ball

 
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Sunday August 28th 2016

Metcon

Teams of 4

500m Row
40 Burpees
30 Ball Slams
200m OH  Walk
Run 800m

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done
with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.

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Saturday August 27th 2016

Metcon

Teams of 2

8 Rds

1 minute of 75-lb./55-lb.*hang muscle snatches
1 minute of 75-lb./55-lb.* overhead squats
1 minute of burpees, jumping over the barbell

 

Partner A performs Hang Muscle Snatches Partner B Rests

Partner B performs OHS Partner A Rests

Partner A performs Hops Over The Bar Partner B Rests

Repeat 7 More Times

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Friday August 26th 2016

Metcon

12 Min AMRAP

21 Weighted Sit Ups
15 DB Step Up and Overs
9 DB Lunges/Jumping Lunges (No Weight)
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Thursday August 25th 2016

Strength

Deadlift

3-3-3-3-3

Rest 4 Mins Between Sets

Metcon

100 KBS

Everytime you break do 3 Burpees

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Wednesday August 24th 2016

 

Metcon

6 Rds

Every 3 Mins Perform

200m Sprint
35 Double Unders
Rest Remaining Time

Cash Out

5 Min EMOM

15/12 Cals on Rower

 

 

 

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Monday August 22nd 2016

OVER/UNDER Demo VIDEO

Metcon

50 Strict Pullups/Strict Band Pull Ups
Every time you break perform
6 Over/Unders
50 Jumping Chest To Bar Pull Ups/Strict Ring Rows
Every time you break perform
6 Over/Unders

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Tuesday August 23rd 2016

 

Skills/Warm Up

Gymnastics

10 Situp to Pike
10 Situp to Pancake
10 
Toe Point to Inverted Pike

10 Rolling Pistols (5 each side) — Scale to Roll to Two Foot Stand, or to a 1min Hollow Rock or Knee Tuck Hold.
1min L-Sit Hold — The goal is to hold continuously for the 1min. Scale to Tuck or One Foot Support as needed.
1min V-Outs — The goal is move through these continuously for 1min. Scale the ROM as needed.

 

Metcon

Buy In

15 OH Squat/Front Squat

Then

5 Rounds

6 HSPU
8 Weighted Good Mornings

Then

Cash Out

15 OH Squat/Front Squat

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Sunday August 21st 2016

WOD Prep

Review Movements

Push Press
Push Jerk
 

Prep for Workout

2 Push Press – Rest
2 Push Press + 2 Push Jerk – Rest
3 Push Jerk – Rest
4 Rounds

* Add weight each round.
* Make the 4th round be your starting weight for the Workout. Remember, it shouldn’t feel comfortable.
* Rest as needed between rounds.

Metcon

15 Min EMOM

1st Min: 2 Push Press
2nd Min: 2 Push Press + 2 Push Jerk
3rd Min: 5 Push Jerk
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