10
May
Saturday, May 11, 2019
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“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare 3/26/18
4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)
WOD / Events
9
May
Friday, May 10, 2019
Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.
Members Free. Drop-Ins $10
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For Time:
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of metcon.
Core Finisher:
4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (Increase weight each round)
Rest 2 Minutes between rounds
8
May
Thursday, May 9, 2019
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E3MOM 18
5 Push Press (ME)
3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)
Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.
7
May
Wednesday, May 8, 2019
Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.
Members Free. Drop-Ins $10
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Deadlift:
4×6@@75-80%
6@80-85%
Rest 2-3 minutes between sets.
5 Rounds:
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round
6
May
Tuesday, May 7, 2019
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Snatch Complex
E3MOM 21
1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME)
AMRAP 12
Buy In: 300 Double Unders (Fx: 150 Double Unders)
In remaining time:
20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)
10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)
5 Burpee Bar Muscle Ups (Fx: Burpees C2B Pull Ups)
5
May
Monday, May 6, 2019
BCF/CFR7 Nationals game May 18th!!! Make sure you reserve and purchase your spot. Tickets are $23 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via Venmo or PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to a friend so no fees!) or giving $23 to Coach Brock or Coach BJ
Payments for tickets are due by today, Monday, May 6th.
This promises to be an amazing time with our awesome box communities!
We will be sitting in the scoreboard pavilion area (and hanging at that bar)
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Overview of the Week
Monday: Back Squats
Tuesday: Snatch Complex
Wednesday: Deadlift
Thursday: Push Press
Friday: Cardio+Core
Saturday: DT
Sunday: Partner MetCon
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Back Squat:
E4MOM 20
Set 1: 6@70-75%
Set 2: 6@70-75%
Set 3: 6@75-80%
Set 4: 6@75-80%
Set 5: 6@80-85%
AMRAP 16
500m Row
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
100m Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
4
May
Sunday, May 5, 2019
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4 Rounds
20 Hollow Rocks
20 Arch Rocks
Max Time Low Plank
Rest 1:30 between rounds
If athletes can plank 1:30+ minutes, add weight.
4 Rounds
EMOM Rotating Stations
Min 1: Max Calorie Ski Erg
Min 2: ABMAT sit ups
Min 3: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)
Min 4: Max Calorie Assualt Bike
Min 5: Rest
Score is max calories.
Coach’s Choice Mobility
3
May
Saturday, May 4, 2019
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Deadlift:
6@70-75%
3×6@@75-80%
6@80-85%
Rest 2-3 minutes between sets.
4 Rounds
6 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
12 Back Rack Lunges (135/95) (Fx: 115/80) (Rx+: 155/105)
50 Double Unders
2
May
Friday, May 3, 2019
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“Cindy”
AMRAP 20
5 Pull Ups
10 Push ups
15 Air Squats
E2MOM 14
5 Strict Press (ME)