Push Ups

  • Friday June 12th

     

    Metcon

    Barbara Can't Squat

     

    5 Rds

    20 Pull-ups
    30 Push-ups
    40 Sit-ups

     

    RX Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

    20 Min Cap

     

    Scale

    4 Rds NFT

    15 pull-ups (scaled as appropriate), 20 push-ups, 25 sit-ups, 

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  • Saturday June 6th

     

    Metcon

    5 RFT

    30 KBS Swings
    30 Push Ups
    30 TTB/K2E/Ball Slams

    One partner working at a time.
    Each Partner must do at least 10 reps of each movement every round

     

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  • Thursday June 4th

     

    Strength

    Hang Power Cleans

    20 Min to find 5RM

     

    Metcon

    5 RFQ

    4 Mins to Complete

     
    3 Hang Power Cleans
    6 Push Ups
    9 Air Squats
    3 Hang Power Cleans
    6 Push Ups
    9 Air Squats

    1) All reps are to be done with near perfection.

    2) Full ROM and key points of perfomance must be the goal for all reps

    3) If you have not completed all reps in 3 mins then stop where you are and rest 1 Min

    4) ASK COACHES FOR THE PROPER SCALING OPTIONS FOR PUSH UPS

     

     

     

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  • Monday June 1st

    Whole 30 Interview

    Strength

    Front Squat

    3 x 5

    Add 5lbs FLT

    Deadlift

    1 x 5

    Add 5lbs FLT

     

    Metcon

    ME Unbroken Pull Up/Ring Rows
    then immediatly perform
    ME Unbroken Push Ups

    3 Attempts Rest As Needed

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  • Wednesday May 27th

     

    Strength

    Front Squat

    3x5

    +5 Lbs FLT

    Metcon

    AFAP

    100 Push Ups

    Scaling should be done so that doing more than 10-15 PERFECT PUSH UPS is VERY HARD.  

    If you break or rest stop and run 100m 

    Compare to July 2nd 2014 time

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  • Sunday April 12th

    Skill/Strength

    Box Jumps

    1-1-1-1-1-1-1-1-1-1

    Ten single jumps to the tallest box you can manage (safely). 

     

    Metcon

    “Team Sprint Cindy”
    Teams of 2

    AMRAP 20

    Run 400m
    X rounds of 5 pull-ups, 10 push-ups, 15 squats

    Partner A runs 400m while Partner B completes as many rounds of 5 pull-ups, 10 push-ups, 15 squats as possible. Immediately upon Partner A’s return from the run, Partner B heads out, and Partner A picks up at the exact point Partner B left off, e.g., if Partner B has completed 7 push-ups in his fourth round, Partner A starts with push-up 8, then moves on to squats, etc.

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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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  • Wednesday February 25th

    "And jumping and getting under it is all I remember doing until the bar got overhead and everything then went off mute and what seemed like the entire gym went into an uproar. My eyes were squeezed shut – my heart exploding - and the weight of the bar was nothing; it felt held up by everyone else in the room.

     

    I have played those seconds over and over in my mind, when the bar got up over my head.That perfect feeling of triumph was so full-body and surprising, I nearly fainted when I released the bar back down to the ground. And it went like that four more times. Four times of jump, get under it, CHEERS and extreme flashes of accomplishment. When the last second ticked off the clock, my team came over and huddled around me crying from my experience too.

     

    They were crying!

     

    Because really, it’s all any of us can do: give our all whether we’re at the top of the leader board or only able to report a few reps. Being able to squash doubt and give everything is the highest thing we can hope for. And that’s recognizable at any level."

    Skill/Strength

    Push Jerk

    2-2-2-2-2
     

     

    Metcon

     

    Every 3 minutes for 21 minutes complete:
     

    25 Mnt Climbers (Each Leg)
    50 Single Unders
    10 Push Ups
    30 Flutter Kicks 

     
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  • Sunday February 8th

    Skill

    Hang Power Clean/ Hang Clean

     

    Metcon

    20 Minute EMOM

    Odd: 8-10 Push Ups
    Even: 6-8  TTB

     
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  • Wednesday February 4th

    Kids classes starting later this month

    Skill 

    KB Cleans
     

    Metcon

    Buy In 800m Row

    20-15-10-5

    Jump Tucks
    DB Press
    KB Cleans
    Push Ups (Scaled Up Hand Release or Deficit Push Ups)
     

    Cash Out 800m Row

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