Monthly Archives: January 2017

Wednesday 02.01.17

Warm Up 10 Muscle Cleans 10 Hang Power Cleans from Power Position 10 Hang Power Cleans from Low Hang 10 Power Cleans SPEED/STAMINA: For total time: 200m run, rest 1:00, 400m run, rest 1:00, 200m run MetCon For Time 30 … Continue reading

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Tuesday 01.31.17

Warm Up AMRAP 6:00 10 KB Deadlifts 10 Kettlebell Swings 10 Kettlebell Push Presses (5 each arm) Strength 4 Rounds of 1 Minute on 2 Minutes off Max Front Squats in 1 set @ 50% 1RM MetCon 3 Rounds 15 … Continue reading

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Monday 01.30.17

METCON MONDAY!! Warm Up 4 Rounds 1:00 of Single Unders 1:00 of Double Unders (or attempts) 1:00 Rest MetCon 1 15-12-9 Row for Calories Hang Squat Clean E: 55/35# F: 65/45# P: 95/65# C: 135/95# MetCon 2 AMRAP 15 Minutes … Continue reading

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Sunday 01.29.17

Open Gym 10:00am – 12:00 noon

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Saturday 01.28.17

9:15am Team WOD For time, complete 10 total rounds of: Partner A = 1 round Mary (5 hspu, 10 alternating pistols, 15 pull ups) Partner B = 1 round DT (12 deadlifts, 9 hang power cleans, 6 push jerks) Then … Continue reading

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Friday 01.27.16

Warm Up Row 500m -then- 10 Power Snatches from Power Position 10 Power Snatches from Low hang 10 Power Snatches from mid-shin Strength Accumulate 30 Reps of Touch and Go Power Snatch @60% 1RM MetCon “16.2” Beginning on a 4-minute … Continue reading

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Thursday 01.26.17

Warm Up 2:00 Couch Stretch on both sides -then- 20 Wall Balls -then- 5×5 Pause Front Squat with light weight Strength Overhead squat 1×6 at 60% 1×5 at 70% 1×4 at 80% 1×1 at 90% MetCon Diane 21-15-9 Deadlifts HSPU … Continue reading

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Wednesday 01.25.17

Warm Up 6 Rounds 15 Double Unders 5 Squat Clean Thrusters w/ light weight MetCon: 4 Rounds 15 Deadlifts 5 Squat Snatch 15 Bar Facing Burpees rest :60 E: 55/35# F: 65/45# P: 95/65# C: 135/95# Strength: 5 Minutes Post … Continue reading

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Tuesday 01.24.17

Warm Up Row 500m 30 Leg Swings 20 RDLs w empty barbell 10 Push Ups Strength Death by thruster @65% of 2rm – cap at 15:00 Start w/3 thrusters and add 1 each minute MetCon 5 Rounds 12 push ups … Continue reading

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Monday 01/23/17

METCON MONDAY Warm Up AMRAP 5:00 10 Light Deadlifts 5 Bar Facing Burpees MetCon 1 AMRAP 15:00 50′ Walking Lunge w/ Plate Overhead 7 Ring Dips 35 Double Unders E = 30’ @ 15/10#; 7 box dips; 35 SU F … Continue reading

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