Monday June 11, 2018

STRENGTH

Power Snatch (7 x 2 @ 65%+)

We will run EMOM style, 7 minutes total, 2 reps on the minute. If you plan to ascend have your weights next to your bar. All bars must have clips
on them prior to lifting.

Post heaviest successful 2, TnG or quick singles are both acceptable

METCON

AMRAP 7
7 Hang Power Snatch  95/65
7 Pull Up

Rx+ 135/95 & Chest to Bar

Just a reminder, as far as Rx+ option workouts go, just because you CAN do the Rx+ weight or the more advanced option such as Chest to bars in this case, doesn’t mean you SHOULD.

If your regular pull ups aren’t all that proficient, then don’t immediately opt for the more difficult version. Same goes for the weights, we’re all here to be healthier and fit.

All of the coaches would much rather see someone use a lighter weight and make it look perfect, opposed to a heavier weight that looks sloppy.

Focus on building a rock solid base and let progress build over time. Your future self will thank you

Wednesday, June 6, 2018

GYMNASTICS

Max Strict Handstand Pushups (Take a couple warm-up sets and then go for it)

Spend about 5 min to find max number of strict handstand pushups

Scaling options:
- Do NOT stack abmats, instead use a plate + single abmat
- Max help = 25# plate plus an abmat
- Strict press if need more help than above

- If you know you can do more than 20 straight, then use 4” deficit for men and 2” for women

Max Strict Pullups (Take a couple warm-up sets and then go for it)

Spend about 5 min to find max number of strict pullups

Scaling options:
 - find the band you can do at least 3 with NO kipping or bouncing
 - if you need more than a band, do ring rows, set up rings at chest height and note where your feet are

Max Strict Ring Dips (Take a couple warm-up sets and then go for it)

Spend about 5 min to find max number of strict ring dips

Scaling options:
- find a band you can do at least 3 with NO kipping or bouncing
- if need more than band, use box dips and measure where your feet are

Metcon (Time)

Run 400m, rest 2 min, run 400m, rest 2 min, run 200m, rest 1 min, run 200m

TIme cap = 14 min

Wednesday May 30, 2018

METCON

AMRAP 10

5 Deadlift  135/95
5 Power Clean
5 Wall Ball  20/14
10 Deadlift
10 Power Clean
10 Wall Ball
15
15
15....etc

Rx + = 185/125

METCON (No Measure)

Core Destroyer 2000

EMOM 7
Minute 1:   :30 Hollow Rock
Minute 2:   16 Russian Twists
Minute 3:   :30 Hollow Rock
Minute 4:   16 Wall Ball Sit Up
Minute 5:   :30 Hollow Rock
Minute 6:   16 V Up
Minute 7:   :30 Hollow Rock

Hollow Rocks are pretty tough, and really good for us too. If you've been struggling to figure out this movement lately, check out this progression video:

http://gymnasticswod.com/content/hollow-body-progression-pt2