Programming for Feb. 12-17th

Workout of the Day: 02.12.18

METCON: 4 Rounds For Time

  • 250/200M Row
  • 10 Wall Ball 20/14

REST 6 MINUTES

METCON: For Time

  • 42 GHD SU
  • 21 Squat Clean Thruster 115/75#
  • 30 GHD SU
  • 15 Squat Clean Thruster 115/75#
  • 18 GHD SU
  • 9 Squat Clean Thruster 115/75#

Workout of the Day: 02.13.18

EMOM: 5

  • 6 burpee box jump overs 30/24

rest 5 minutes

EMOM: 5

  • 10 burpee box jump overs 24/20

rest 5 minutes

EMOM: 5

  • 10 Double KB alt Drop step Lunges 53/35, KBs in front Rack

Workout of the Day: 02.14.18

Row Row Row……get UP: 5 ROUNDS

  • 5 Rounds Totaling 40 reps (guys) 35 reps (girls) ┬áin each round (each calorie is a rep)
  • Row Max calories in 60 Seconds
  • 53/35lb KB Turkish get-ups (scale weight accordingly to perform these perfect)
  • Example: if you row 32 cals in the 60 sec time frame, you have 8 and 3 respectively, Turkish get-ups to perform
  • rest as needed
  • score is total time

Workout of the Day: 02.15.18

METCON: 20 Rounds for Time

  • 3 Deadlift 185/135#
  • 2 Squat Clean 185/135#
  • 1 Jerk 185/135#

Workout of the Day: 02.16.18

Open Prep: 12.2 is now!!!

  • Proceed through the sequence below completing as many reps in 10 minutes as possible
  • 30 Snatches 75/55
  • 30 Snatches 135/95
  • 30 Snatches 165/115
  • As many Snatches as possible 210/145

Workout of the Day: 02.17.18

Skill work Saturday: Last weekend before the open to dial in existing skill based problems