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MONDAY 7.16.2018

By: 0

STRONG
Weightlifting
PIN SQUAT
50% x 4 x 3
Weightlifting
Front Squat
70%x2

75%x2

80% x 2 x 4
 
METCON-BURN
Round1
 4:00 ME HSPU

Round 2
1:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

Round 3
3:00 ME HSPU

Round 4
2:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

Round 5
2:00 ME HSPU

Round6
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

Round 7
1:00 ME HSPU

Round 8
4:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

 

STAMINA SUNDAY 7.15.2018

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STAMINA
100 KB Swings 24/16

as unbroken as possible

every time you stop, or put the bell down
5 Burpee penalty!

100 Double Unders
10 BB Cluster 95/65
10 Box Jumps 30/24

80 Double Unders
8 BB Cluster 95/65
8 Box Jumps 30/24

60 Double Unders
6 BB Cluster 95/65
6 Box Jumps 30/24

40 Double Unders
4 BB Cluster 95/65
4 Box Jumps 30/24

30 Double Unders
3 BB Cluster 95/65
3 Box Jumps 30/24

20 Double Unders
2 BB Cluster 95/65
2 Box Jumps 30/24

10 Double Unders
1 BB Cluster 95/65
1 Box Jumps 30/24

4 rounds:

Every 2:00 on the 2:00

200m run
(Run to 8th ave, LEFT out the door)

 

TUESDAY 7.10.2018

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STRONG
Back Squat
70% x 2
70% x 4
70% x 6
70% x 2
70% x 4
70% x 6
70% x 2
70% x 4
70% x 6
METCON-BURN
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
METCON
“Half Mac”
6 Burpees
6 Thrusters, 115/ 75
6 Burpees
6 Power Snatches, 115/ 75
6 Burpees
6 Push Jerks, 115/ 75
6 Burpees
6 Hang Squat Cleans, 115/ 75
6 Burpees
6 Overhead Squats, 115/ 75
6 Burpees
6 Thrusters, 115/ 75
6 Burpees
6 Power Snatches, 115/ 75
6 Burpees
6 Push Jerks, 115/ 75
6 Burpees
6 Hang Squat Cleans, 115/ 75
6 Burpees
6 Overhead Squats, 115/ 75

 

MONDAY 7.9.2018

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MOBILITY
Deep Couch Stretch
0:30 each leg
STRONG
Upright Row
25 Reps
Weightlifting
Split Jerk Footwork Drill

Practice footwork positioning and placement.

every 0:30 on the 0:30 for 10 rounds
Weightlifting
• Power Clean + Hang Clean (knee) + Power Jerk + Clean + Jerk Dip + Jerk –
Every 2:00 on the 2:00

60% x 1+1+1+1+2+1 x 2

70% x 1+1+1+1+2+1 x 4

1 Power Clean
1 Hang Clean (knee)
1 Power (push) Jerk
1 Clean (full squat)
2 Jerk Dips
1 Split Jerk
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon
10 Rounds:

10 Deadlift 135/95
10 Ring Dips
10 Strict Pull Ups

 

SATURDAY 7.7.2018

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MUST CHOOSE 4 of the 5 

 

Any order you’d like…

METCON
Partner Elizabeth
42-30-18 Cleans + Ring Dips
Split Reps Evenly
METCON
Partner Diane
42-30-18 Deadlifts + Handstand Push Ups
Split Reps Evenly
METCON
Partner 1 Mile Wall Ball Run
METCON
Partner Fran
42-30-18 Thrusters + Pull Ups
Split Reps Evenly
METCON
Partner GI Jane
100 Burpee Pull Ups
Split Reps Evenly

FRIDAY 7.6.2018

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STRONG
Warm-up
Prone Barbell Sweep
3 sets of 5 reps
Weightlifting
Snatch Pull Stops

1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause

+ 1 snatch

warm up and build to “heavy”

Then working on cadence for 7 rounds
Weightlifting
Overhead Squat
5 sets of 5 reps
@33% of back squat
METCON-BURN
CONNECTIVITY
Wall Walk Complex
EMOM for 5:
3 X:
Wall Walk
2 Shoulder touch
METCON
20 Burpees
25  Box Jumps 24/20″
30 Clean and Jerks 135/95
25  Box Jumps 24/20″
20 Burpees

 

THURSDAY 7.5.2018

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STRONG
Warm-up
Snatch grip upright row
Empty bar only
15 reps
Weightlifting
Snatch High Pulls
3 – Snatch High Pulls from High Hang Vertical
EMOM for 5 rounds
Weightlifting
High Hang Vertical Power Snatch
High Hang Vertical
note: power on this snatch comes from LEG DRIVE
do not dip forward, but rather drive upward using the legs
Warm up and build to “heavy”
Then EMOM 3 reps for 7 rounds
METCON-BURN
CONNECTIVITY
KB Pullover to sit up
3 sets of 15 reps
METCON
100 Double-Unders
5 Rope Climbs 15′
20 Clusters 95/65
5 Rope Climbs 15′
100 Double-Unders

 

WEDNESDAY 7.4.2018

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STRONG
Warm-up
Upright Row
25 reps empty bar only
Warm-up
Clean High Pulls
10 reps from floor
empty bar only
Warm-up
Hi Hang Vertical Power Clean
power clean from vertical position
empty bar only
catch high, ride it down into front squat
Weightlifting
Clean
EMOM for 10 minutes
Start light
increase weight as you go
Build to “heavy”
THESE ARE FULL SQUAT
METCON-BURN
JACINTO STORM 2018
79 Double Unders
79 Squats
79 Push-Ups
79 Pull-ups
79 Wall Ball Shots, 20/14
79 Kettlebell Swings 24kg/16kg
79 Deadlifts 95/65
79 Double Unders