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Weekly Updates 5-26 to 5-30

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Article Of The Week:
Quality of movement should always be priority number 1 for safety, long term health, efficiency and much more:

Video Of The Week:



Nutrition Information Of The Week:
Understanding your hormones in relation to training:

TUESDAY

Skill
 
Complete 3 Power cleans EMOM do not drop the bar in between reps! 75% of 1RM
 
Metcon
"Member of the Month WOD"- Jessica
10-9-8-7-6-5-4-3-2-1
Deadlift – P:155/105 F:125/85
Box Jump Overs- P:30/24 F:24/20
Burpees

WEDNESDAY

Skill
Gymnastic Bases Goat Work
 
Metcon
In Teams of 3- ONLY 2 Team Members can be working at one time: 
5,000lb Ground to Overhead
5000m Row 
5:00 minute Cumulative Total Team Plank Hold- THIS ENTIRE 5 minutes MUST BE ALL DONE TOGETHER!
 

THURSDAY

Metcon
 
5:00 AMRAP
30 Double Unders/90 Singles
21 Sit Ups
REST 1:00
 
5:00 AMRAP
30 Hand Release Push Ups
21 Overhead Squats 95/65
REST 1:00
 
5:00 AMRAP
30 Lateral Jumps Over the Bar
Rope Climbs – Men 3/Women 2

 

Skill
Snatch Deadlift – Light Working on learning Proper Technique, Hand Positioning & Foot Positioning
5 x 5

FRIDAY

Skill
Back Squat 10x2 Heavy as possible 

Metcon

Stations -
:30 Work :30 Rest
1:00 Work :30 Rest
1:30 Work 1:00 Rest & transition

Rowing
Wallballs
KB Snatch(switching arms every 10reps)

Saturday

Skill
Warming up and working Bear Complex with light weight complete 4 total sets with 50% of 1RM Clean 

BEAR COMPLEX=. Without stopping or dropping the bar, complete the following sequence: 

Power Clean
Front Squat
Push Press (have bar land behind head, in back-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Metcon
Run 250 m
2 Rounds of Bear Complex @65% of 1RM Clean 
Run 250 m
2 Rounds of Bear Complex @65% of 1RM Clean 
Run 250 m
2 Rounds of Bear Complex @65% of 1 RM Clean 
Run 250 m
2 Rounds of Bear Complex @65% of 1 RM Clean 

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Guest Thursday, 15 November 2018