Shawn Lukacsy

Monday, December 17, 2018

MAIN WOD EMOM for load M1 – 1 Snatch M2 – Max Double unders ** You may add 1 lb for every 5 double unders performed. *** Starting weights are 55/35

Sunday, December 16, 2018

GYMNASTICS A) Skill 10 Min EMOM A1 – 10 Ring Rows A2 – 1-3 Rope Climbs B) Skill Strength 4 Rounds 10-15 Strict 10-15 Lock outs (1-2 plates under head mat) (https://www.youtube.com/watch?v=YGI8V00brao) Scale as low as 3 strict hspu C)… Read more »

Saturday, December 15, 2018

GYMNASTICS “Kipping Pull Ups” A) Ring Row (Feet on box is harder) 12 X 3 B) Banded Lat Activation Pull Up 2-3 X 7 C) Hollow + Open Hold Development 3+3 X 4 D) 3 Beat + 1 Kipping Pull… Read more »

Friday, December 14, 2018

MAIN WOD EMOM M1 13/11 Cals Row¬†or 14/12 Cals Bike or 11/9 Cals Ski M2 20′,40′,60’… 2xKB Farmers walk 55/35 or 70/55[comp] M3 Rest Pick one machine to run the whole workout   COMP WOD Bergeron beep test

Thursday, December 13, 2018

MAIN WOD In partners: AMRAP 30 mins 1,2,3.. Pull ups 1,2,3.. HSPU 40′ 1xKB Front Rack Walking Lunges 55/35   COMP WOD Individually: AMRAP 30 mins 1,2,3.. C2B 1,2,3.. HSPU 40′ 1xKB Front Rack Walking Lunges 70/55

Wednesday, December 12, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 5 Rounds 50 ft HS Walk (in sets of 25ft or 6ft mats) **Scale to 25 ft or HS Walk to Band Rest 2 mins between rounds B) Skill Strength 8 Rounds 8 Leg… Read more »

Tuesday, December 11, 2018

MAIN WOD In partners for time: 5000m Row AND 20 Snatches 95/65 20 Cleans 20 Front Squats 20 Shoulder to overhead 20 Alt front rack front lunges 20 Thrusters ** Both partners can work at the same time with one… Read more »

Monday, December 10, 2018

MAIN WOD EMOM 24 mins max M1 max Row cals M2 4 Toes to bar + 4 burpee + 4 Wall ball M3 20 Double unders The workout ends at 24 mins OR when the athlete rows 150/120 [m/f] total… Read more »

Sunday, December 9, 2018

GYMNASTICS A) Skill 5 Rounds Max STRICT HSPU 2 Min Rest Between Sets B) Skill Strength 5 Rounds 6/leg weighted pistols (Do all on one leg before moving on) Do these on top of a box. Use a KB, DB… Read more »

Saturday, December 8, 2018

GYMNASTICS Rope Climbs A) Rope Rows Feet on Box 6/hand X 4 (https://www.youtube.com/watch?v=vRsHJtFbyDY&feature=youtu.be) B) Legless or Froggie RC (1/2 Rope) 1 X 10 C) Foot Lock RC Squats 10 X 3 D) 10 Min EMOM 1-3 Rope Climbs every min… Read more »