Results For Category: "Skill"
Skill Work & Running, Ground to Overhead, Burpees
Skill Work:
3 rounds for quality of:
:10 L Sit Hold
:10 Ring Support Hold
20 Handstand hold/walk
Metcon:
5 rounds of:
400 m run
20 Ground to Overhead with Plate (45,25)
12 Burpees to Plate
Chest to Bar Chin Ups, Bench Press (one arm), KB Snatch, Goblet Squats, Rows, Sumo Deadlift High Pulls, Single Unders
Strength:
1a) Strict Chest to Bar Chin Ups, 4×5-8, Rest :60.
1b) Dumbbell Single Arm Bench Press: 4×6-8, Rest :60.
Metcon:
EMOM 20:00 of:
:40 Max Reps of KB Snatch (53,35) (:20 each arm)
:40 Max reps of Goblet Squats (53,35)
:40 Max reps of Barbell Rows (135,95)
:40 Max reps of Sumo Deadlift High Pull (53,35)
:60 Max reps of Single Unders/Bike
Bench Press, Rope Climbs, Ring Muscle Ups, Running
Strength:
Bench Press: 8 x 1, Rest 2:00
Metcon:
10:00 AMRAP:
2/1 Rope Climbs
6/3 Ring Muscle Ups
200 meter run
Rope Climbs, Handstand Push Ups, Barbell Rows, Trap Shrugs, Hollow Holds, Overhead KB Carry
Strength/Skill:
1.) Rope Climbs: Accumulate 10/8 Climbs, Rest 1-2:00.
4-5 Half Climbs
Advanced: Legless rope climbs
2.) Handstand Push Ups: 4×5-6, Rest :60
Kipping, Strict, Deficit, AbMat Kipping
3a.) Supinated Grip Barbell Rows 3×10, Rest :30
3b.) Trap 3 Shrugs: 3×10.10.10, Rest :30
4.) Hollow Hold: Reverse Tabata 8 x :10 work/:20 rest
Finisher:
Max distance in 5:00 of:
1 arm kettlebell overhead carry (53,35)
-using weaker arm
Pull Ups, Run, Air Squat, Double Unders, Barbell Rows
Skill:
Pull Ups:
Spend 10 minutes working on efficiency of any version of pull-up:
kipping
butterfly
chest to bar
Metcon:
For Time:
800 meter run
50 pull ups
50 air squats
150 double unders
50 air squats
50 bent over barbell rows (95,65)
800 meter run
25:00 CAP
Chin Ups, Dips, Single Unders, Walking Lunges, Barbell Rows, Push Press
Strength:
Close-Grip Chin Ups: 5×3, rest 1:00.
Bar Dips: 5×4, rest 1:00.
Metcon:
4 rounds for Time:
100 Single Unders
30 Walking Lunges
20 Bent Over Barbell Rows, 95/65 lbs
10 Push Press, 95/65 lbs
Rest 1:30
Front Squats, Sumo Deadlift, Toes to Bar, Running, Walking Lunges, Burpees
Strength:
Speed Front Squats: 4×4 @ 70%, every :60.
Ultra Wide Sumo Deadlift: 4×3 @70%, every :60.
Toes to Bar: Spend 5 minutes warming up
Metcon:
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
10:00 Cap
Clean & Jerk, Pull Ups, Running, Shoulder to Overhead
Strength:
Clean & Jerk 1RM
Take 5-6 sets with 2:00 Rest
Pull Ups
Take 5 minutes working on your pull up scale.
Metcon:
Every 5:00 x 4:
400 Meter Run
12 Shoulder to Overhead (135,95)
12 pull ups
Toes to Bar; Row; Hang Power Snatch; Squat Thrusts
Strength/Skill:
Toes to Bar:
Spend about 8 minutes working on Toes to Bar efficiency
Metcon:
AMRAP 32:00 with a partner:
5 K Row
Then, AMRAP:
10 Hang Power Snatch (115,57)
8 Squat Thrusts
6 Toes to Bar
Muscle Ups; Rope Climbs; Hollow Rocks; Single Unders; Wall Balls; Turkish Get Ups
Strength/Skill:
Ring/Bar Muscle Ups:
6 x 1-2, every :60-:90, OR
6 sets of Muscle Up Transitions + 5 -8 Push ups after each set
Metcon:
3 Rounds of:
1:00 Rope Climbs or Strict Pull Ups
1:00 Hollow Rocks
1:00 Single Unders
1:00 Wall Balls (20,14)
1:00 Turkish Get Ups, alternating arms
1:00 Rest