METCON A) Snatch B) Clean C) Deadlift Beginning with 75# for men and 35# for women, Complete 1 Snatch EMOM, adding 10# each minute until you cannot complete the rep, then move on to 1 Clean in the same fashion until failure and finally 1 Deadlift until failure. Record the heaviest Snatch, Clean and Deadlift...Read More
METCON 10 min EMOM, alternating: a) :30 sec Pull-ups (strict) b) :30 sec Ring Dips (strict) Score= a) Total reps for pull-ups b) Total reps for dips Rest 13 min AMRAP 5 Bar muscle-ups 10 Burpee over bar 15 Thrusters (115/75#)Read More
Practice the following progressions for transition in the ring muscle-up: Transition Progression 1 Transition Progression 2 Transition Progression 3 Once you have nearly mastered the transition drills begin your progression to the full muscle-up in the following fashion: Muscle-up w/o False-grip Progression 1 Muscle-up w/o False-grip Progression 2 Muscle-up w/o False-grip Progression 3 Muscle-up w/o...Read More
STRENGTH 10 min EMOM, alternating a) 6 Ring Rows b) 5 Push Press @70-75% 1RM METCON “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More
STRENGTH 8 min EMOM 3 Front Squat AHAP (~70-75%) METCON In as few rounds as possible complete: :30 sec work, :30 sec rest 100 Calories Rowing 75 Burpees to 6″ target 50 Toes to bar Move from 1 movement straight into the next upon completion of allotted repsRead More
METCON For time: 15 Power snatch (95/65#) 45 Double unders 12 Power snatch 36 Double unders 9 Power snatch 27 Double unders 6 Power snatch 18 Double unders 3 Power snatch 9 Double unders GYMNASTICS Accumulate 2:00 min Handstand hold, or 3:00 min plank hold Read More
