Strength – Shoulder Press (1×6)

Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.

Workout – Metcon (Time)

COMET

1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)

TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes

SCALING OPTION

1-3-5-7-5-3-1
Power Cleans (moderate)
2-6-10-14-10-6-2
Ste Up and Overs (20/16)

Mobility – Warm-up (No Measure)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits

Workout

Metcon (Time)

VIXEN

20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
10 Burpee Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
* Sub Ski erg or 29/21 Row

TARGET SCORE
Target time: 13-15 minutes
Time cap: 18 minutes

SCALED OPTION
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
10 Burpee + RIng Row
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike

Skill – Warm-up (No Measure)

Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise

Announcement

Happy Birthday Jonathan Parks!!!

Strength – Back Squat (1×6)

Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

Workout

Metcon (Time)

DANCER

5 Rounds
12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes

SCALED OPTION
5 Rounds
12 Sit Ups
14 Alternating Hang Dumbbell Clean (Light)
16 Alternating Step-ups (20/16)

Mobility – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits

Strength – Squat Snatch (10×3)

3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *

Workout – Metcon (AMRAP – Rounds and Reps)

RUDOLPH

Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team

TARGET SCORE
Target number of Reps: 100 reps +
Minimum number of reps before scaling: 75 reps

SCALED OPTION

Teams of 2
15 min AMRAP
12/10 Calorie Row
12 Bar Push Ups (OR Knee Push Ups)

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits

Announcement

Happy Birthday Ivan Paris!!

Workout – Metcon (2 Rounds for time)

MILK AND COOKIES

Part A
5 rounds
15/12 Assault Bike
3 Power Snatch 155/105

– Rest equal to the time to complete 5 rounds in Part A-

Part B
5 rounds
15/12 Assault Bike
3 Power Clean and Jerk 205/135

TARGET SCORE
Target time each set: 6-8 minutes
Time cap each set: 10 minutes

SCALED OPTION
Part A
5 rounds
10/8 Assault Bike
6 Alternating Dumbbell Snatch (moderate)

Rest equal to the time to complete 5 rounds in Part A

Part B
5 rounds
10/8 Assault Bike
6 Alternating Dumbbell Clean and Jerks (moderate)