Today: 15-20 for Pull-up mechanics. A better strict and/or kipping pull-up METCON: AMRAP in 12 minutes of 100 Double unders Row 1000 12 Strict Pull-ups *for those with good strict pull-ups scale up to ring muscle-ups.
Workout of the Day
Today: 15 minutes to establish a heavy Snatch METCON: EMOM for 12 minutes @70 of previously established snatch permorm 1 Power Snatch 1 Snatch 1 Overhead Squat
Today: 10-15 Minutes Handstand and handstand push-up practice METCON 4 Rounds for quality of movement of: :30 Max Effort Handstand Pushups (Kipping or strict) :30 Rest :30 Max Effort V-Ups :30 Rest :30 Max ring dip hold *hold at top… Read more »
Today: Strength: Back Squat 6×3 at 85% of 1Rm METCON: 3 Rounds for total reps of: 1:00 ME power cleans 185/125 (drop each rep) 1:00 ME toes to bar 1:00 ME wall balls 1:00 rest
Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00… Read more »
Today: Strength: Overhead Squat for a heavy 3 Then 3 rounds for time: 12 Overhead Squats (115, 75) 50 Double unders
Today: Strength: Perform 5 perfect Sumo Deadlifts. Weight does not need to be heavy. Sumo Deadlift performed at West Side Barbell Then, Perform 10 reps of perfect barbell good mornings. *DL and Gm’s are done separately. METCON 3 rounds 50… Read more »
Today: Strict Press 1rm Push Press 3Rm Jerk 5RM *Learn to bring the bar down safely during your warm-up. The bar should be brought down with some built up ECCENTRIC CONTRACTION. Eccentric contraction is the ability to oppose the load… Read more »
Don’t forget that our Holiday party is coming up on the 17th of December. The Johnson family will be hosting so check out the event on the whiteboard and/or the Facebook community page. Today: 1) 5 Rounds of: :30 V-ups… Read more »
Today: Back Squat 6×2 @ 90% METCON 4 RFT 15 CTB pull-ups 25 Wall Balls
Strength: Front Squat 4×10 @ 60-65%
Conditioning: AMRAP 13 16 KB Snatch (alternating) 53/35, 10 hand release burpees, 16 single KB Deadlift 53/35, 30DU/90SU.