Monday January 18th, 2016
Strength
Snatch 5x2
Increase Weight
Every 2min
METCON
“Annie”
50-40-30-20-10
Dubs
Abmat [...]
Saturday January 16th, 2016
In teams of two, complete two rounds:
3 Minutes – Row for Max Meters (90 seconds each)
3 Minutes Rest
3 Minutes – Man reps G2OH (135/95)
3 Minutes [...]
Thursday January 14th, 2016
OPTIONAL
REGISTRATION FOR OPEN BEGINS
CONDITIONING
3 Sets
25cal on Bike
Work to Rest
1:1
STRENGTH
Clean
3-3-3-2-2
Increase [...]
Wednesday January 13th, 2016
SKILL
Kipping HSPU
EMOM for 12min
ADV: 8
INT: 5
Beginners: Practice
METCON
5 RFT
12 Burpee Box Jump Overs 24/20”
12 Front Squats [...]
Tuesday January 12th, 2016
SKILL 15min
4 Rounds
3 Rope Climbs
12 Pistols
METCON
21-15-9
Cal Bike
Power Snatch [...]
Monday January 11th, 2016
STRENGTH
Overhead Squat
6x2 @85-90%
Every 2min
METCON
AMRAP in 6min
12 Deadlift 225/165#
20 Wall Balls
REST 2min
AMRAP in 6min
12 Hang [...]
Saturday January 9th, 2016
Saturday, January 9, 2016:
In teams of 2, complete:
2 rounds of:
Station 1:
10 Hang power snatch (115/75)
(**20 Pistols (or air squats for [...]
Friday January 8th, 2016
STRENGTH
Back Squat
4x8 @65-70%
Every 2min
METCON
4 Rounds
12 GHD Sit-ups [x2 Abmat]
20 KBS [53/35#]
-Rest 3 minutes-
3 Rounds
15 Ring [...]
Thursday January 7th, 2016
OPEN GYM
OPTIONAL WOD
JACKIE
100m Row
50 Thrusters [45#]
30 Pull ups
STRENGTH
Bench
3x8
Every 2min
MOBILITY
Focus on Shoulders/Glutes/Low [...]
Wednesday January 6th, 2016
METCONFor Time:
80 Wall Balls
60 HSPU/Hand Release PU
40 Deadlifts 185/105#
20 Back Squats 185/105#
ACCESSORY (if time allows)
3 [...]