June 1, 2022
06.01.22 3 Position Snatch (3 Position Snatch 1,1,1,1,1) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
Month: May 2022
May 31, 2022
05.31.22 Metcon Mobility T-Spine Hips Low Back *** This can be coach’s choice but spend 10 good minutes helping athletes recover from Murph (or just the holiday weekend in general) Metcon (AMRAP – Reps) EMOM 24 Min 1 -15/12 cal bike Min 2 – 5 Power cleans (185/125) Min 3- AMRAP Double Unders Score total …
May 30, 2022
05.30.22 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
May 28, 2022
05.28.22 Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
May 27, 2022
05.27.22 Split Jerk (Split Jerk 5,5,3,3,3 ) Building to 85% Metcon (Time) For Time: 60 Cal Row 50 Push Ups 40 Air Squats 30 Cal Ski 20 Burpees 10 Wall Walks *16 minute cap *scale wall walks with inchworms or around the world pike on box
May 26, 2022
05.26.22 Metcon (Time) 21-15-9 Box Jump Over (24/20") Power Cleans @ 95/65# -rest 5:00- 15-12-9 Box Jump Over (24/20") Power Clean (135/95#) -rest 5:00- 9-6-3 Box Jump Over (24/20") Power Clean (155/105#)
May 25, 2022
05.25.22 Metcon Turkish Get Up Perform 3-5 reps straight through on one side with a light-moderate KB before switching to other side. We are using these to help overall stability in the snatch and OHS positions Metcon (AMRAP – Rounds) 30 Min EMOM Min 1 – 15/12 cal bike Min 2 – 15 Goblet Squats …
May 24, 2022
05.24.22 Metcon Tabata Hollow Hold / Tabata Arch (superman) Hold *two seperate sets of 8 rounds :20 work :10 rest no score metric 1 min between tabatas Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups *run 400m every time you break on pull ups, score is total number of …
May 23, 2022
05.23.22 3 Position Snatch (5 x 1) Overhead Squat (5 x 3) Metcon (Time) For Time 15 Power Snatch @ 135/95# 500m Row 15 Power Snatch @ 135/95# **7 Minute Cap** L1 = as written L2 = 95/65# L3 = 65/45#
May 21, 2022
05.21.22 Metcon (Time) 50-40-30-20-10 Calorie Row Ab-mat Sit-Up Burpee
