Wednesday 2016.06.29

June 29, 2016

Subway Series Testing

“Killer Kage”-ish Sprint
For Time:
7 Front Squat, 155/105# — 0:40
700m Assault Bike — 1:00
100′ Rig Traverse

7:55 — got stuck on the rig corners.

“The End”-ish
20 Calorie Row
30 Wallball Shots, 20/14# to 10/9′
20 Toes-To-Bar
30 Box Jumps, 24/20″ box
20 Sumo Deadlift High Pull, 70/55# kettlebell
30 Burpees
20 Shoulder-To-Overhead, 135/95#
100m Sled Pull, 220/165#

Event 1: AMRAP in 3 Minutes — 50.
Event 2: AMRAP in 6 Minutes — 75.
Event 3: For Time — 29:00 (17:00). 


Monday 2016.06.27

June 27, 2016

Level 2 @ Home

Strength: 2016 Goal Work
Shoulder Strength and Stability

5 Rounds Not For Time:
5 Horizontal Ring Rows
5 Plyo Push-Ups
5 Seated Box Jumps

Bonus
5 Rounds:
2 Chin-Ups
2 Dips
200m Run

3×5 Standing M–>W–>Press

Metcon
EMOM for 12 Minutes:
1 Burpee
2 DB Hang Squat Cleans, 50/30#
3 DB Front Squats, 50/30#
4 DB Push Presses, 50/30#


Wednesday 2016.06.22

June 22, 2016

Level 2
Ladies Night: Will You Be My “Fran”?
With a Partner, AMRAP in 20 Minutes —
21-15-9 Reps:
Thrusters, 95/65#
Pull-Ups

Your partner must be rowing for your reps of “Fran” to count. When your partner has completed 500m, you start rowing 500m and your partner picks up “Fran” where you left off.

Score is total distance and rounds and reps of “Fran”.

3+8.
with Ivan 😈🐮💪🏻 – 4300m.


Tuesday 2016.06.21

June 21, 2016

Level 2
Strength
Muscle Snatch + Snatch Grip Press + Overhead Squat (3x(2+2+2))
53, 73, 80(MS/MS/P/F), 78

Muscle Snatch + Snatch Grip Push Press + Overhead Squat (3x(2+2+2))
83, 88, 93, 98.

Muscle Snatch + Snatch Balance + Overhead Squat (3x(2+2+2))
100(1MS/F), 95, 95.

Metcon
800m Sandbag Run
Sandbag should be HEAVY.
5:38 / 76# sandbag


Saturday 2016.06.18

June 18, 2016

Level 2
Heroes & Sheroes: “Harper”
AMRAP in 23 Minutes:
9 Chest-To-Bar Pull-Ups
15 Power Cleans, 135#
21 Air Squats
400m Run with 45# plate

3 + 250m.


Tuesday 2016.06.14

June 14, 2016

Level 2
Strength
Pause Back Squat (5×3)
3 second eccentric, 5 second pause
63, 93, 103, 113, 123, 123.

Metcon: Vomit Comet
10 Rounds for Time:
10 Kettlebell Swings, 32/24kg
10 Burpees
10:04.


Thursday 2015.06.09

June 10, 2016

Level 2
Strength: 2016 Goal Work
Shoulder Stability
3 Rounds:
1:00 Ring Plank (roughly parallel)
1:00 Ring Retraction (not at all parallel)

Metcon
For Time:
50 Wall Balls, 20/14# to 10/9′
25 Toes-To-Bar
40 Wall Balls
20 Toes-To-Bar
30 Wall Balls
15 Toes-To-Bar
20 Wall Balls
10 Toes-To-Bar
10 Wall Balls
5 Toes-To-Bar

14:27.


Tuesday 2016.06.07

June 8, 2016

Level 2
Strength: 2016 Goal Work
Pistols
5×5 Shrimp Squats
5×5 Harop Curls

Metcon
3 Rounds for Time:
50 Double-Unders
40 Walking Lunges

4:40.


Monday 2016.06.06

June 7, 2016

Level 2
Strength: 2016 Goal Work
Muscle-Up

AMRAP in 15 Minutes:
3 Chin-Ups
3 Dips

5+1.

Metcon
30 One Push-Up Man-Makers 55/35#

(1 Man-Maker: Push-Up, Left Arm Row, Right Arm Row, Squat Clean, Thruster)

12:21.

Cash Out
Cuban Rotation (5×5)

5#


Friday 2016.06.03

June 4, 2016

OUTWOD Test With Ivan
“12 x 26.2”
26 Burpees
2 Shuttle Runs, 60m
26 Lunges (In Place)
2 Shuttle Runs
26 Air Squats
2 Shuttle Runs
26 Sit-Ups
2 Shuttle Runs
26 Burpees Onto Plate, 45/25
2 Shuttle Runs
26 Jumping Lunges
2 Shuttle Runs
26 Jump Squats
2 Shuttle Runs
26 Sit-Ups With Plate On Chest, 45/25
2 Shuttle Runs
26 Burpees Over Plate, 45/25
2 Shuttle Runs
26 Overhead Lunges (In Place), 45/25
2 Shuttle Runs
26 Goblet Squats With Plate, 45/25
2 Shuttle Runs
26 Sit-Ups With Plate Overhead, 45/25
2 Shuttle Runs

30:30