February 5, 2018

Metcon:

A)

15-12-9-6-3 reps:

Deadlift 70/45

Pull-up

[10 min cap]

*Rest 3 min

B)

12-9-6-3 reps:

Deadlift 102.5/70

Chest to bar pull-up

[8 min cap]

*Rest 3 min

C)

9-6-3 reps:

Deadlift 125/85

Muscle-up

[6 min cap]

Conditioning:

3 Rounds each for time:

3 Sets:

15 Cal Row

15 GHD sit-up

*Rest 1:1 after the 3 sets or back and forth with a partner

*This is 9 total rounds

Competition:

Gymnastics:

EMOM for 10:

1 Legless rope climbs 15’ + 5 burpees

Weightlifting:

5x3 Hang power snatch

*Building

4x2 Hang snatch

*Building

3x1 Snatch pull to knee w/ 2sec pause

*Building

February 2, 2018

“Nannie”

5 Rounds for time:

30 Ab mat sit-ups

15 Overhead squats 42.5/30

30 Double unders

400m Run

[30 min cap]

February 1, 2018

Strength:

Find a 2 RM Bench press

[15 min cap]

Metcon:

AMRAP in 15:

5 Pull-ups

10 D-Ball cleans 100/65#

5 Strict handstand push-ups

10 D-Ball front squats 100/65#

Conditioning:

“Death by rower”

EMOM until failure:

1st - 10 Cal

2nd - 11 Cal

3rd - 12 Cal

Etc…

*Must reset rower each minute

Competition:

Gymnastics:

4x20 Lateral box step ups (R/L)

*Choose a height that maxes out your hip flexion

Weightlifting:

4 Rounds for quality:

15 Upright row

15 Bent over row

15 BTN Press

*Pick weights you can do unbroken

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

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