Monthly Archives: March 2016

Friday 04.01.16

Warm up: 4 Rounds 15 KB Swings 15 Leg Swings each Leg 15 Calorie Row Skill/strength: Max Power Clean MetCon: 5 rounds 400m run 10 power clean E: 200m; 65/45 F: 200m; 95/65 P: 135/85 C: 165/110 After party: Core … Continue reading

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Thursday 03.31.16

Warm up: 3:00 Banded Glute Activation then AMRAP 4 Mins 5 Burpees 100m Sprint Skill/strength: 3RM Back Squat MetCon: In 8 Mins Row 600m (men)/500m (women) 35 CTB Pull Ups Max Rep Clean and Jerk in remaining time E: 250m … Continue reading

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Wednesday 03.30.16

Warm up: 3 Rounds 10 Hang Power Snatch 10 Overhead Squat 10 Empty Bar Behind the Neck Strict Presses, snatch grip Skill/strength: Max Snatch (full) E/F: can do power to OHS MetCon: AMRAP 20 Mins 21 Wallballs 20/14 14 Box … Continue reading

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Tuesday 03.29.16

Warm up: 2:00 of HS Holds AMRAP 5:00 5 Push Ups 10 Box Jumps 15 Lunges Skill/strength: 3RM shoulder to OH from the rack MetCon: AMRAP 7 Mins, Climb the ladder 1 Thruster 115/75lbs 1 Ring Muscle Up 2,2,3,3,etc E: … Continue reading

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Monday 03.28.16

Warm up: 3×10 Hip Extension/Good Mornings 3 Rounds Row 200m 10 HSPU Skill/strength: 5RM Deadlift – Touch and go MetCon: 3 Rounds 60 Double Unders 15 KB Swings 15 Burpees to plate E: 25/20; no plate F: 35/25; 25# P: … Continue reading

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Sunday 03.27.16

Open Gym 10:00am – 12:00 noon

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Saturday 03.26.16

9:15am Team WOD 2 person team, one working at a time, must complete movement reps before moving on 800m run relay (200m) 1,000m row relay (250m) 100 tire pounds 100 box jumps 100 kb swings 100 wall shot 50 burpees … Continue reading

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Friday 03.25.16

Warm Up Row 300m 20 Empty Bar Thrusters 10 Pull Ups AS FAST AS POSSIBLE! MetCon: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on … Continue reading

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Thursday 03.24.16

Warm Up Row 500m -then- 10 Strict Presses 10 Push Presses 10 Push Jerks *all with empty bar* Skill/Strength Push Jerk 4×2 MetCon: Row 1K 50 KB Swings 53/35 25 Toes to Bar E: 30/20 for 30 kb reps, 25 … Continue reading

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Wednesday 03.23.16

Warm Up 18-12-6 Gymnastic Kips Wall Balls 4x Single Unders Skill/Strength EMOM 10:00 1 Power Clean and Jerk at 80% MetCon: AMRAP 18:00 alternating rounds with a partner Run 200m 5 Power Clean and Jerk E: 65/45 F: 85/55 P: … Continue reading

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