weightlifting

Wednesday, October 31, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 8 min EMOM Odd – 3-5 Strict C2B/Pull Ups Even – 5-12 Butterfly pull ups/kipping C2B/Pull Ups B) Skill Strength Toes to Bar Max Unbroken X 3 The goal is to do 3 large… Read more »

Tuesday, October 30, 2018

MAIN WOD Warm up 8 min M1 10 Alt DB Snatches M2 10/8 Cal Row M3 5 Burpees M4 3-5 Chest to bar [partner may assist] In partners, For time: 100 DB Snatches 50/35 80 Cal Row 60 Burpees 40… Read more »

Monday, October 29, 2018

MAIN WOD For time 3 rounds 12 Hang power Snatch 95/65 10 Overhead Squats 7 Jump back squats Rest 3 mins 1 round 50 Americanos 55/35 50 Cals Row ***Any resting of the bar on the floor or quads before… Read more »

Sunday, October 28, 2018

GYMNASTICS A) Skill 1-2 Strict Ring Muscle Ups + 4 Ring MU + 6 Dips X 5 B) Skill Strength Handstand Pike Ups from Box 2-3/side X 5 (https:// youtu.be/IAEyQiZ96ms) C) Strength Dips 6 X 3 DB Front Raises 6… Read more »

Saturday, October 27, 2018

GYMNASTICS “Gliding Bar Muscle Ups” A) Plate Arch to L-sit Drill 1 X 10 B) Glide Toe to Bar Drill 1 X 12 C) Glide to Kip Up Bar MU 1 X 12 D1) Banded Lat Pull Downs 10 X… Read more »

Friday, October 25, 2018

MAIN/COMP WOD For time: 50 Wall Balls 100 Double unders 30 Box jumps 100 Double unders 20 Burpees 100 Double unders 50 Wall Balls ** Every 90s: rest 60s **

Wednesday, October 24, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 5-10 C2B + 3-5 Bar MU X 6 B) Skill Strength Every 2 Min X 5 12/10 Cal Ski Erg 6 Kipping Pull Ups C) Strength Straight Bar Bicep Curls 6 X 3 Single… Read more »

Monday, October 22, 2018

MAIN WOD EMOM Alternate M1 4 Pull ups 5 Burpees M2 1 Clean and Jerk Mens weights: 65, 75, 95, 105, 115,135,155,185,205,225,245,265,285,305 Womens weights: 55, 65,75,85,95,105,115,125,135,145,155,165,175,185   COMP WOD EMOM Alternate M1 3/2 Bar MU 5 Burpees M2 1 Axle… Read more »

SUNDAY, OCTOBER 21, 2018

GYMNASTICS A) Skill 3 False Grip Ring Pull Up + 2-4 Ring Muscle Ups X 4-6 B) Skill Strength 8 Min EMOM 10-15 Toes To Bar C) Strength DB Side Raises 8 X 3 Tricep Extensions 8 X 3 Chest… Read more »

SATURDAY, OCTOBER 20, 2018

GYMNASTICS “Muscle Ups” Ring Beat Swings 10 X 5 (EVERY 2 MINS) Ring Dips 6-8 X 4 (use dip bar or add weight) (EVERY 2 MINS) Russian Dip Drill on Boxes 1-3 X 6 (EVERY 2 MINS) Ring Muscle Ups… Read more »