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Push Jerk

Push Press, Push Jerk, Split Jerk, Rows, Sumo Deadlift High Pulls, Strict Press, Sit Ups, Curls

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.METCON3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat Sit-upsEXTRA CREDIT Banded Triceps Complex– Supinated grip pushdown (median head of triceps) x 90s Max Reps– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps– Overhead Extension (all three heads + anconeous) x 90s Max Reps

Push Press, Push Jerk, Split Jerk, Rows, Sumo Deadlift High Pulls, Strict Press, Sit Ups, Curls Read More »

Push Jerk, Pull Ups, Step Ups, Burpees

Metabolic Conditioning, Skill, WOD /

1) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.– reset on each rep.2) Metcon Warm-up– Strict C2B + Step-upsMETCON 4 Rounds of:8/5 Strict C2B Pull-ups20 single KB Alt. Step-ups (24,16) (20”, 15”) (Total Reps)15 burpeesRest 1:125:00 Time CapEXTRA CREDIT Banded Back Complex:50 Pulldowns50 Banded Facepull-aparts50 Banded pull-aparts (supinated grip)*Goal to do all 150 reps with minimal rest

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Push Jerk, Pull Ups, Tricep Extensions, Renegade Rows, Farmer Carry

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s.– reset on each rep.METCONEMOM 16:Minute 1: 8/5 Strict Pull-ups  Rx+:(10/8 Strict Pull-ups)(alternate between pronated and supinated grips)Minute 2: 10 DB Rollback Triceps Extensions (on floor)Minute 3: 20 DB Renegade Rows (same weight as Triceps)Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)EXTRA CREDIT Banded Triceps Complex:50 Pushdowns50 Supinated Grip Pushdowns50 Banded OH Triceps*Goal to do all 150 reps with minimal rest

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