May 2018
Warmup C.O.R.E 2Sets: Tabata 8 sets x 20″ work: max reps /10″ rest with a 10 kg Plate on the second set. Set1: Hollow Rocks Set2: v/ups Set3: Russian Twist Set4: sec Hollow Hold Set5: Russian Twist Set6: OH Plate sit Ups Set7: Back extensions Set8: Arch hold Metcon (Tiempo) FOR TIME AND REPS TEAMS OF 3 7000m Row Switch every 300m Después de realizar el remo MAX DU Unbroken
May 2018
Murph For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
May 2018
Metcon (Reps) 5’ AMRAP 10 Shoulder Press @ 30/25 10 Push Press @ 40/30 Max Push Jerks @ 50/35 (From ground) ADV: @ 40/30 – 50/35 – 60/40 Metcon (Rondas y Reps) 16’ AMRAP 150m Sprint Run 50 DU 1 Round of NATE NATE: 2 RMU 4 HSPU 8 AKTBS @ 32/24 ADV: STRICT NATE
May 2018
Weightlifting (Deadlift) 2 ROUNDS NOT FOR TIME 8 Reps @ 77% 1’ Rest 6 Reps @ 82% 1’ Rest 4 Reps @ 87% 2’ Rest Metcon (Reps) 2 ROUNDS 2’ Max Cal Row 2’ Max Cal AB/Ski 2’ Max 2 DB Box Step Up @ 22’5/15 2’ Rest *Anotar la suma total de calorias y reps
May 2018
Weightlifting (Snatch) 5’ EMOM 2 Snatch Balance @ 50-65% 5’ EMOM 2 High Hang Power Snatch + 1 Hang Squat Snatch @ 65-75% 5’ EMOM 1 Squat Snatch @ 77-82% Metcon (Tiempo) REGIONALS EVENT 4 FOR TIME 2 ROUNDS 10 P. Snatch @ 50/35 12 Burpees Over the Bar 2 ROUNDS 10 P. Snatch @ 30/25 12 Burpees Over the Bar TC 12’ ADV: @ 60/40 – @ 40/30
May 2018
Weightlifting (Front Squat) BUILD A 1 HEAVY REP w/ 2” PAUSE 5 Sets 3’/Set @Rest: Work: Kipping Pull Up and Push Up Metcon “CINDY” or “XXX CINDY” (ADVANCE) Cindy As Many Rounds as Possible (AMRAP) in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Cindy XXX As Many Rounds as Possible in 20 minutes 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20
May 2018
Metcon (Rondas y Reps) 4′ AMRAP 2 Strict HSPU + 2 Kipping HSPU 4 DL @ 85% Rest 2’ 4’ AMRAP 1 Strict HSPU + 3 Kipping HSPU 4 DL @ 85% *No Strict HSPU sub: 4 Kipping HSPU *No Kipping HSPU sub: 4 DB Seated Press Metcon (Rondas y Reps) Anotar Rondas y Reps del segundo AMRAP Metcon (Reps) 4 x 2′ ON / 2′ OFF 20/16 Cal Row
May 2018
Metcon CORE 6 ROUNDS FOR QUALITY 7m 1 KTB/DB Farmer Walk Right 30″ Hollow Hold 7m 1 KTB/DB Farmer Walk Left 30″ Arch Hold 1′ Rest R 1-2: Farmer Walk R 3-4: Front Rack R 5-6: OH Position Metcon (Tiempo) 3 RFT 500m Run 50 DU 150m DBall Run @ 50/40 50 DU
May 2018
Weightlifting (Clean and Jerk) Cada 90″ x 5 Sets Pausing Knee Clean DL Hang Squat Clean Squat Clean and Jerk *Starts with 50% +5% x set Then: 6′ EMOM 1 Squat Clean and Jerk M1: 73% M2: 75% M3: 78% *Repeat this cycle Metcon (Rondas y Reps) 12’ AMRAP 1 Round of “DT” @ 60/40 1 Round of “Cindy” “DT” 12 DL 9 HPCL 6 Sh2OH “Cindy” 5 Pull Ups
May 2018
Metcon FOR QUALITY 10-8-6-4-2 Incline DB/KTB Bench Press Weighted Ring Rows Feet eleved Metcon (Tiempo) 4 RFT AND REPS 5/3 Strict C2B-PU 5/3 Strict Ring Dipsh 50 mts D-Ball Bear Carry@50/30* Max T2B Unbroken *+25mts every Rnd Adv: Sub C2B+RD x 3EstrictRMU
May 2018
Weightlifting (Back Squat) Cada 4′ x 4 Sets 4 Back Squats @ 85% 3 High Box Jump Over @ 70/60 50m Sprint Run Max effort Metcon (Tiempo) FOR TIME 100 DB Snatch @ 22’5/15 *EMOM: 3 Burpees Over the DB (Empezar con los Burpees) Then: 21-15-9 Wall Balls @ 20/14 30 DU TC 12′ ADV: @ 30/20
May 2018
Weightlifting (Front Squat) Build a 2RM with pause 2” en 5 Sets Después de cada set: Build a 3RM High Box Jump Rest 2’ Metcon (Rondas y Reps) 14’ AMRAP 7 Cal AB/Row/Ski 7 T2B 7 AKTBS @24/16 7 Box Jump @60/50
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