January 31, 2018

Metcon:

In any order, each for time:

Run 1 mile

[10 min cap]

*Rest 5 min

Row 2km

[10 min cap]

*Rest 5 min


“Grace”

For time:

30 Clean and jerks 62.5/42.5

[5 min cap]

*Rest 5 min

*Note what order you did the workouts

Conditioning:

For time:

400m Farmers carry 2x24/2x16

*Every break = 10 Double KB Russian swings before continuing

Competition:

Gymnastics:

EMOM for 12:

1st - 15 GHD sit-ups

2nd - 5 Muscle-ups

January 30, 2018

METCON:
EMOM for 30:

1st - 15/12 cal Row

2nd - 3 Front squats 92.5/62.5 + 12 Box jump overs 24/20”

3rd - 50’ Sled push 50/30

*Use racks for front squat

CONDITIOING:

5 Rounds for time:

10 Hang power snatch 42.5/30

1 Rope climb 15’

COMPETITION:

Gymnastics:

Every :45 for 10 rounds:

10m Handstand walk

*Scale as needed or perform 5-10 reps of a progression

Weightlifting:

Work to a heavy complex: 1 Power snatch + 1 Hang power snatch

For time:

15 Thrusters 42.5/30

30 cal Assault bike

15 Thrusters 42.5/30

[5 min cap]

January 29, 2018

METCON:

5 Rounds for time:

21 Bar facing burpees

15 Toes to bar

9 Deadlift 125/85

[30 min cap]

CONDITIOING:

For time:

100/70 cal Assault bike

*EMOM inc 0:00, perform 5 deficit HSPU 4/2”

COMPETITION:

Gymnastics:

4x8 Tempo strict ring dips - 2:0:2:0

4x8 One arm ring row - superset with dips

Weightlifting:

3x15 Bulgarian split squat (6”) each leg

*Mod weight

January 28, 2018

A)

Muscle-up progression

B)

“Open Workout 12.4/13.3”

AMRAP in 12:

150 Wall balls 9/6 (10/9’)

90 Double unders

30 Muscle-ups

January 26, 2018

Strength:

Work to a heavy complex:

1 Snatch balance + 1 Overhead squat

*Use racks

[15 min cap]

Metcon:

“18.Zero”

21-15-9 reps:

DB snatch 50/35#

Lat Burpee over DB

[10 min cap]

January 25, 2018

HAPPY AUSTRALIA DAY

"Big Murph”

Teams of 3,

For time:
1 mile Run (400m intervals)
100 Chest to bar pull-ups 
200 Shoulder to Overhead 52.5/35kg
300 Back squats 52.5/35kg
1 mile Run (400m intervals)

Back squats from the ground, 1 bar per team. Team members MAY divide the run between the 3, working in 400m intervals.

Team of 2 version,

For time:
1 mile Run (400m intervals)
75 Chest to bar pull-ups 
150 Shoulder to Overhead 52.5/35kg
200 Back squats 52.5/35kg
1 mile Run (400m intervals)

Conditioning:

EMOM for 20:

200/160m Row

COMPETITION

Gymnastics:

3 Rounds for time:

30 GHD sit-ups

30 Hip extensions 

Weightlifting:

3x15 Hang muscle clean empty bar

January 24, 2018

Metcon:

AMRAP in 7:

12 Deadlift 70/45

9 Hang power clean 70/45

6 Push jerk 70/45

*Rest 3:00

AMRAP in 6:

9 Deadlift 80/50

7 Hang power clean 80/50

5 Push jerk 80/50

*Rest 4:00

AMRAP in 5:

6 Deadlift 92.5/62.5

5 Hang power clean 92.5/62.5

4 Push jerk 92.5/62.5

Conditioning:

“100%”

For time:

40 Box jump overs 30/24”

20 D-Ball clean 150/100#

COMPETITION

Gymnastics:

AMRAP in 5:

10 Power snatch 62.5/42.5

3 Muscle-ups

Weightlifting:

4x10 Alt reverse lunges @50% BW (Front rack)

4x10 1 Arm DB half kneeling press

*Mod weight

4x10 1 Arm DB high pull

*Mod weight

January 23, 2018

“Torian Repeatability Test”

3 Rounds each for time of:

25 cal Row
10 Kettlebell snatch (LH) 24/16
10 Burpee box jumps 24/20”
10 Kettlebell snatch (RH) 24/16
50 Double unders

[6 min cap]

*Rest 8 min b/t rounds

Conditioning:

10x200m Run

*Rest :45 b/t

COMPETITION

Weightlifting:

5x3 Overhead squat w/ 2 sec pause in the bottom

*Work to heavy

5x1 Overhead squat

*Work to heavy

January 22, 2018

“Open Workout 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars

  50 double-unders

  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

OR

“Open Workout 16.2 S...

January 21, 2018

Gymnastics:
 

Handstand walk practice

Metcon:

AMRAP in 20:

400m Run

20 Wall ball 9/6 10’

10 Power snatch 35/25

Conditioning:

5 Rounds for time:

15 cal Row

15 Handstand push-ups

15 Burpees over the rower

COMPETITION

Gymnastics:

4 Rounds for quality:

10 Strict pull-up

20 Ring row

*Rest 3 min b/t

Weightlifting:

3x5 Push press

*Work to heavy

3x10 DB Push press

*Mod weight with good form

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