20191207 Metcon Metcon Hammer (5 Rounds for reps) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005 Rx here is 135/95. Make […]

20191206 Weightlifting Jerk Complex (1) From the rack: 2 Push Jerks, 1 Split Jerk Every 90 seconds for 6 rounds perform one rep of the above. This is climbing and we would like to open this at about 50-60% of your 1RM going up each round. Metcon Metcon (Time) 2 Rounds for Time: 20 Alternating […]

20191205 Weightlifting Back Squat (5×3 at around 87.5%) Little heavier than last week, be smart with what you do with the weight, if it wasn’t feeling solid last week, don’t go up. Metcon Metcon 16 Min EMOM Min 1: 10-15 Knees to Elbow Min 2: 5-8 Glute Ham Raises Min 3: 20 Air Squats Min […]

20191204 Metcon Metcon (Weight) 25min. Running Clock… 3 Thrusters (Climbing) immediately into; 10/7 Strict Pull Ups (weighted if you can) 30 Double Unders (practice them) Rest 60-90sec. After Each Round A little bit of a deload in terms of barbell work after yesterday. The thruster is climbing and you can squat clean into your first […]

20191203 Weightlifting Muscle Snatch (3-3-3-3) The muscle snatch isn’t something we have done in a long time. It’s primarily an upper body strength movement. When setting up for this, make sure to understand you will need to keep the weight pretty low. Spend about 10 Min total here. Weightlifting Snatch Balance (2-2-2-2-2) This is not […]

20191202 Weightlifting Deadlift (6×3) Looking for triples on deads today, they should be silent tap and go reps. We would like to see all reps in the 75-80% range so long as they are solid, lower the weight to ensure proper movement. Metcon Metcon (Time) 4 Rounds: 15/12 Cal Row 16 Front Rack Reverse Lunges […]

20191130 Weightlifting Split Jerk (3) 15 Min to work into a heavy triple for today. You should be able to get 5-7 sets within the 15 minutes Metcon Metcon (Time) Teams of 2, one works, one rests. 2 Rounds with a cap of 18 Min: 200 Double Unders 100 Wall Balls 80 Pull Ups 60 […]