Posts tagged Double Unders
Workout of the Day 150901

Weightlifting

Push Press (8RM x 6 x 6)

Metcon

"American's Daydream"
    For Time:
         21 Overhead Squats, 95#/65#
         84 Double Unders
         15 Overhead Squats
         60 Double Unders
         9 Overhead Squats
         36 Double Unders

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Workout of the Day 150706

Weightlifting

Shoulder Press (4 x 12 @55% R:90s)

Metcon

Metcon (Time)

     For Time: CAP24
         50-40-30-20-10
            Cal Row
            Double Unders

         Rest 1:00m

         10-1
             Burpee
             Push-Up

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Workout of the Day 150630

Gymnastics

     Pull-Up Breakdown:
         Mobility
         Strengthening
         Scaling Options

Pull-ups (OTM12 )

     1st Min: Max Set 
     Half Reps of Max Set Remainder  

     If Max Set Is ≥12 Reps Add Weight

Metcon

Metcon (AMRAP - Reps)

     2 Rounds:
         AMRAP2
            Double Unders
         AMRAP1
            Flutter Kicks
         AMRAP1
            Double Unders
         AMRAP2
            Flutter Kicks

     Score=Double Unders

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Workout of the Day 150626

Weightlifting

Back Squat (3 x 12 @55% R:90s)

Metcon

Metcon (AMRAP - Rounds and Reps)

     AMRAP8
         75 Double Unders
         15 Plate to Overhead 45/35#
         25 Cal Row

     Rest 1:00m

Metcon (Calories)

     AMRAP4
         Cal Row

     Rest 1:00m

Metcon (AMRAP - Rounds and Reps)

     AMRAP2
         15 Double Unders
         10 Plate to Overhead 45/35#

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Workout of the Day 150618

Speed

     5-10-5 Review
         Technique Breakdown
         Practice
         Retest

5-10-5 Shuttle (Time)

Metcon

2min Max Double Unders (AMRAP - Reps)

     Rest 3:00m

1min Max T2B (AMRAP - Reps)

     Rest 3:00m

2min Max Hand Release Push-Ups (AMRAP - Reps)

Mid-Line Stability 

     4x:
         5 V-Ups
        10 Tuck-Ups
        15 Hollow Rocks

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Workout of the Day 150602

Weightlifting

Snatch (6 x 2)

     Start @65% and Build to a Heavy Set
     Rest :90s

Metcon

Metcon (AMRAP - Rounds and Reps)

     AMRAP10:
         6 Deadlifts 185/135#
         12 Handrelease Push-Ups
         24 Double Unders

     Rest 2:00m

     Tabata 4x:
          Mountain Climbers
          Burpees to Target
          Sit-Ups

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Workout of the Day 150519

Mobility

     Focus:
          T-Spine
          Anterior Compartment

Weightlifting

Bench Press (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon (AMRAP - Rounds and Reps)

     AMRAP15:
         60 Double Unders
         30 Parallette Pass Throughs
         15 Burpee Wall Balls 20/14#

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Workout of the Day 150512

Gymnastics

Odd: Pull-ups (3-6 Reps)

Even: Dips (3-6 Reps)

Metcon (Time)

     For Time: CAP9
         5 Rounds
            15 Overhead Squats** 95/65#
            :90s Rest

     **Use Nancy Weight

Assistance Work

     100 Sprinter Sit-Ups
     2x - :30s Nose To The Wall
     Handstand Hold

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Workout of the Day 150511

Weightlifting

Deadlift (2 Clusters 3@85%, 2@90%, 1@95%)

     % based off 90% of 1RM
     :30s Rest Between Set
     4min Rest Between Clusters

Mobility

     Focus:
         Posterior Chain
         Ankle
         Plantar Tissues

Metcon (Time)

     For Time: CAP20
         2K Row
         1 Mile Run
         100 Double Unders

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Workout of the Day 150429

Gymnastics

     Rope Climb
         Mobility
         Benefits
         How to Improve
         Techniques & Holds
         Scaling Options
         Practice

Metcon (AMRAP - Reps)

     x7:
         :40s Rope Climb
         :20s Rest
         :20s Dips
         :40s Double Unders
         :40s Rest

     Score = Double Unders

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Workout of the Day 150424

Kettlebell Complex 

Metcon (No Measure)

     EOM x7**
         4 1 Arm Swings
         3 Figure 8's
         2 1 Arm Clean & Press
         1 OH Lunge Forward & Back

     **Both Sides (L/R) Are Completed
     Within Each Round

Metcon (Time)

     For Time: CAP12
         2,4,6,8,10 Reps of
            Hang Power Cleans #155/105
            50 Double Unders b/w Sets

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