Dips

  • Friday May 15th

     

    Strength

    Back squat

    3 x 5

    Add 10/5lbs FLT

    Deadlift

    1x5

     

    Metcon

    10 Min Amrap

     

    10 KB Cleans ( 5 Each Arm )
    10 Dips
    10 Russain Twists ( 10 Each Side)
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  • Monday May 4th

     

    Strength

    Front squat

    3 x 5

    Add 5lbs FLT
     

    Deadlift

    1 x 5

    Add 10/5lbs FLT

     

    Metcon

    AFAP

    30 Muscle cleans
    30 Pistols (Scale as Needed)
    30 Dips

    12 Minute Cap

    Less than 3 months do 30 KBS instead Muscle Cleans

     

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  • Wednesday April 15th

    Strength 

    Hang Power Cleans

    3 x 5

    Work up to heavy 5 then do 3 sets at that weight

     

    Metcon

    “Elizabeth”

    RX

    21-15-9

    Squat Cleans
    Ring Dips

    Penalty of 1 burpee for every second over 9 minutes. 

    Scaled Option #1
     

    AMRAP 3 cleans. If you get to 21 before time is up, move on to…
    AMRAP 3 ring dips. If you get to 21 before time is up, move on to…
    AMRAP 2 cleans. If you get to 15 before time is up, move on to…
    AMRAP 2 ring dips. If you get to 15 before time is up, move on to…
    AMRAP 1 cleans. If you get to 9 before time is up, move on to…
    AMRAP 1 ring dips. If you get to 9 before time is up, you’re done!

    “Elizabeth” calls for full cleans. If your cleans are still developing use power cleans with a front squat. For load, err on the side of conservative. Think light and fast. Record time to completion, or total cleans/total dips.

    Scaled #2

    3 Rds

    5 cleans
    5 dips

    2 Rds

    5 clean
    5 dips

    1 Rds

    5 clean
    5 dips

    Rest 30-60s between sets. 

     

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  • Tuesday March 10th

    Strength
     

    High Hang Power Cleans
     

    3-3-3-3-3

     

    Metcon

     

    5 RFQ

     

    10 Ring Dips
    10 KBS
    10 Push Ups
    10 OH Plate Squats

     

    Rest As Needed
     

    Optional Cash Out

    Core

     

    50 Hollow Body Rocks
    50 Supermans

     

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  • Tuesday February 3rd

     

    Strength

    Squats

    5 Rds 

    1.1.1 After each rep rack the bar and rest 10 secs

    Rest 90 sec between each Rds

    Scaled Option

    6 KB Squats Each Side

    10 Sits Up After Every Set
    Rest 90 sec between each Rds
     

    Metcon

    10 Min AMRAP

     
    10 Wall Balls

    8 Burpees (No Jump)

    6 KBS

    4 Box Jumps

    2 Dips
     
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  • Tuesday January 6th

    Metcon

     

     
    500m row
    5 Power cleans
    5 Front squat
    5 Pull Ups
    5 Dips
    400m Row
    5 Power cleans
    5 Front squats
    5 Pull Ups
    5 Dips
    300m Row
    5 Power cleans
    5 Front squats
    5 Pull Ups
    5 Dips
    200m Row
    5 Power cleans
    5 Front squats
    5 Pull Ups
    5 Dips

     

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  • Sunday December 14th

    Strength

    Every 2 Minutes for 16 Minutes 

    3 Deadlifts (No Touch and Goes)

    Increase Weight As Desired

     

    Metcon

    4 RFT

     

    15 Dips
    15 Pull Ups/Ring Rows
    15 KB Swings

     

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  • Tuesday November 25th

    Metcon

     

    WILMOT

     
    Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion,
    Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta,
    died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
    He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

     

    RX

    6 RFT

    50 Squats
    25 Ring dips

     

    Scaled #1
     

    4 RFT

    50 Squats
    25 Dips

     

     

    Scaled #2
     

    6 RFT

     
    25 Squat or Squats to Low Box
    12 Bench Dips
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  • Wednesday November 5th

    Skill

    Hang Power Snatch

    The Burgener Warm-Up

     

    1. Down and Up
    2. Elbows – High and Outside
    3. Muscle Snatch
    4. Snatch Land
    5. Snatch Drop

     

     

    Metcon

     

    Tabata

    Squats

    Rest 1 Minute
    Push Ups
    Rest 1 Minute
    Box Jumps
    Rest 1 Minute
    Hollow Body Rocks
    Rest 1 Min
    Dips

    Score is total reps of all movements

     
    Continue Reading
  • Friday October 3rd

    Metcon

    6 Min AMRAP

     

    10 KB Lunges (5 Each Leg)
    5 Strict Dips

     

    Rest 4 Mins

    6 Min AMRAP

     

    5 Weighted Stand Up Steps Ups
    10 Push Ups

     

    Rest 4 Mins

    6 Min AMRAP

     

    10 Cal Row
    7 DB STOH 

     

     

    Resources

    10 Mistakes Women Make In The Gym via T Nation

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