6am crew getting bigger and better each week, who's next to join the fun?
Metcon: ”Tabata This”
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up
*6 rounds at each station with 1 minute rest after each movement. Score for each movement is lowest amount of reps in any round.
*Scales – Ring Rows/Box Push-ups
Sunday 1/29 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
G House crushing it.
Strength: Weighted Pull-up – 1 rep on the minute for 8 minutes (weighted/deadhang/band assisted)
Metcon – 10 Rounds For Time:
5 Ring Dips (3w)
10 Situps
20 Double Unders
EC: 2 x 1 minute AMRAP Pistols (1 minute rest between AMRAP’s) Practice and get better at your pistols, disregard the clock and perform as many quality reps as possible in each minute. Use this as skill work and get better at the movement.
Saturday 1/28 WOD:
Metcon: ”Tabata This”
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up
*6 rounds at each station with 1 minute rest after each movement. Score for each movement is lowest amount of reps in any rounds.
*Newbies/Scales – Ring Rows/Box Push-ups
John Crowe and Abby hitting "Diane" at the 730.
Strength: Power Clean 1 rep on the minute for 8 minutes @ 80%
Metcon – 5 Rounds For Time:
12 Wallballs
12 Toes to Bar
EC: Tabata Hollow Rocks
Friday 1/27 WOD:
Strength: Weighted Pull-up – 1 rep on the minute for 8 minutes (weighted/deadhang/band assisted)
Metcon – 10 Rounds For Time:
5 Ring Dips (3w)
10 Situps
20 Double Unders
EC: 2 x 1 minute AMRAP Pistols (1 minute rest between AMRAP’s) Practice and get better at your pistols, disregard the clock and perform as many quality reps as possible in each minute. Use this as skill work and get better at the movement.
Lee and Pat scheming at the whiteboard.
Skillwork: Turkish Get-up – 5 sets (L+R)
Metcon: “Diane”
21-15-9
Deadlifts (225/155)
HSPU
*compare to 9/19
Thursday 1/26 WOD:
Strength: Power Clean 1 rep on the minute for 8 minutes @ 80%
Metcon – 5 Rounds For Time:
12 Wallballs
12 Toes to Bar
EC: Tabata Hollow Rocks
Deluca beasting some double KB presses!
Strength: Push Press 1-1-1-1-1
Metcon – AMRAP 8 Minutes:
5 Hang Squat Snatch (95/65)
10 Box Jumps (24/20)
100m Run
EC: 6×30 second plank hold
Wednesday 1/25 WOD:
Skillwork: Turkish Get-up – 5 sets (L+R)
Metcon: “Diane”
21-15-9
Deadlifts (225/155)
HSPU
*compare to 9/19
Jess is a kipping pull-up machine!
Strength: Front Squat 1 Rep Max
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
KB Swings (53/35)
Pullups
EC: Tabata Candlesticks
Tuesday 1/24 WOD:
Strength: Push Press 1-1-1-1-1
Metcon – AMRAP 8 Minutes:
5 Hang Squat Snatch (95/65)
10 Box Jumps (24/20)
100m Run
EC: 6×30 second plank hold
Wednesday Metcons are always fun!!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
“Death By 10 Meter’s”
With a continuously running clock, run 10 meters the first minute, 20 meters the second minute, 30 meters the third minute until you are unable to complete the number of 10 meter sprints required that minute.
Love some burpees!
Metcon – For Time:
12-9-6-3
Front Squats (135/95)
C2B Pull-ups
HSPU
*Scales – Heavy Goblet Squats, Regular Pull-ups/Ring Rows, DB Push press
Sunday 1/22 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
“Death By 10 Meter’s”
With a continuously running clock, run 10 meters the first minute, 20 meters the second minute, 30 meters the third minute until you are unable to complete the number of 10 meter sprints required that minute.
Get some Katie!!
Skillwork: 15 Minutes working on the snatch
Metcon – 3 Rounds For Time:
500m Row
15 KB Swings (53/35)
10 Burpees
Saturday 1/21 WOD:
Metcon – For Time:
12-9-6-3
Front Squats (135/95)
C2B Pull-ups
HSPU
*Scales – Heavy Goblet Squats, Regular Pull-ups/Ring Rows, DB Push press
Tim Carr AKA Irish Rhino crushing some front squats under the close judging of John Costa.
Strength: Weighted Pullup 1-1-1-1-1
Metcon – 3 Rounds For Time:
50 Double Unders
10 Push Press (135/95)
20 Reverse Lunges
EC: 3 x10 Strict Knees to Elbows
Friday 1/20 WOD:
Skillwork: 15 Minutes working on the snatch
Metcon – 3 Rounds For Time:
500m Row
15 KB Swings (53/35)
10 Burpees
