Monthly Archives: February 2017

Wednesday 03.01.17

Warm Up 2:00 bottom squat hold, then 3 Rounds 15 Box Jumps 15 Hollow Rocks (be extra strict, no sloppy rocks) Strength = Thrusters Warm up: 5 reps @ 60%; 4 reps @ 70% *then set up for: EMOM 0:00-2:00 … Continue reading

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Tuesday 02.28.17

Warm Up 60′ Inch worm (each rep should have a push up) -then- Clean review & Warm-Up (power and squat) Strength Touch and Go power cleans 1×6@70% 1×5@80% 1×4@90% 1×1@97.5-100% (Pull one heavy single only if you feel good) MetCon … Continue reading

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Monday 02.27.17

Warm Up 2:00 quad stretch AMRAP 3:00 Row 500m Max Wall balls in time remaining MetCon 1: AMRAP 20 Minutes Run 400m 21 KB Swings 12 Handstand Push Ups E: 200m, 15 reps at 30/20#; 8 reps seated db press … Continue reading

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Sunday 02.26.17

Open Gym 10:00am – 12:00 noon

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Saturday 02.25.17

9:15am Team WOD 2 person team: 100 clusters (squat clean thrusters; from the ground each time) (95/65#) 80 kb swings (53/35#) 60 power snatch 2k row (in 500m relay) 1 mile run (in 400m relay) 10:00am Hero WOD Army Captain … Continue reading

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Friday 02.24.17

Warm Up Steady AMRAP 8:00 15 Double Unders 10 Sit Ups 5 Push Ups MetCon – 17.1 Games Open WOD For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs … Continue reading

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Thursday 02.23.17

Warm Up 1:00 Wall Sit -then- 21-15-9 Air Squat Ring Row -then- 1:00 Wall Sit Strength 4 Rounds: 1 Minute on 2 Minutes off Max Front Squats in 1 set @ 60% 1RM MetCon EMOM until failure 20 Minute Cap … Continue reading

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Wednesday 02.22.17

Warm Up Row 500m Tabata Empty Bar Thrusters -then- Squat Clean & Thruster Jerk Practice Strength Touch and Go Deadlift 1×6@60% 1×5@70% 1×4@80% 1×1@90% MetCon AMRAP 10 Minutes 5 Power Snatch 7 Toes to Bar 25 Double Unders E: 55/35#; … Continue reading

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Tuesday 02.21.17

Warm Up 2:00 Hamstring Stretch -then- 40′ Duck Walk 30 KB Swings 20′ Duck Walk Strength: Games Open 11.3 AMRAP 5 Minutes Squat Clean and Jerk – “cluster” (squat clean thruster) is allowed E: 65/45# F: 95/55# P: 135/85# C: … Continue reading

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Monday 02.20.17

Monday 2.20 Warm Up Teams of 3, Rotate stations every minute for 9 minutes 1: Box Jumps 2: Empty bar Push Presses 3: Med ball Cleans MetCon 1: For Time 50 Box Jumps 35/25 Calories Rower 15 Squat Snatch E: … Continue reading

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