Aug 15th Weightlifting Metcon (Weight) Power clean + Hang clean + Jerk Power clean and jerk (2-2-2-2-2-2) Metcon Ham Sandwich (Time) 50 Wall Balls 20/14 25 Deadlifts 225/155 50 Wall Balls *EMOM 4 burpees
Aug 14th Skill Metcon (Time) 6x 200m Run Alternate with a partner. Metcon Metcon (AMRAP – Rounds and Reps) 4min amrap:15 Burpees and Ball slams *Rest 1 min 4min amrap: 12 Burpees and KBS *Rest 1 min 4min amrap: 9 Burpees and Pull ups
Aug 13th Weightlifting Metcon (Weight) Power snatch + BTN snatch grip push press + OHS Metcon (Weight) 6×2 Power snatch +OHS Metcon Metcon (Time) Run 800m 50 Shoulder to Overhead 135/95# Run 800m 100 Sit ups L1 scale weight and enforce 16min time cap.
Aug 10th Skill Metcon KB work: Deadlifts Swings Cleans Press Snatch Coach lead. All single arm. Metcon Metcon (Time) For time: 25 BW back squat 50 Burpees 25 BW deadlifts 50 KBS 53/35# Metcon (Time) For time: 25 Back squat (50% of 1RM) 50 Burpees 25 Deadlifts 50 KBS
written by Coach Ashley I hate running. Running in the sunshine, along the bay, on holidays, in the cold or rain…I hate it. I successfully avoided it for the majority of my life. I played softball through college and I wasn’t what you would consider a “power hitter” so 60ft (the distance from home plate… Read more »
Aug 9th Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 30 min time cap.
Aug 8th Weightlifting Metcon (Weight) Snatch complex: High pull + power +hang squat Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. L1 scale weight.
Aug 7th Skill Metcon 7 minute stations: 10 Toes to Rings and 20sec L Tuck Hold 100ft Plank Gliders and 5 Dips (matador or rings) Metcon Metcon (AMRAP – Rounds and Reps) 18min partner AMRAP: 50 Double Unders 15 Pullups 15cal Bike Partners alternate each movement. R1= P1 DU P2 Pull ups P1 Bike R2=… Read more »
Aug 6th Weightlifting Metcon (Weight) Clean +split jerk +front squat +split jerk Metcon Metcon (Time) 4 Rounds of: 10 Hang Squat Cleans 135/95# 10 HSPUs Metcon (Time) 4 Rounds of: 10 Hang Squat Cleans 95/65# 10 HR push ups