Programming for Feb. 5th-10th

Workout of the Day: 02.05.18

Strength: Clean Pull

  • 3 x 3 x 2 x 2 x 2, start at 70% of Squat clean 1RM

MetCon: 7 Min AMRAP

  • 10 Power Clean 135/95
  • 20 Push Up

Workout of the Day: 02.06.18

Accessory/Warm up:  3 rounds not for time but keep moving

  • 8 GHD hip extension
  • 20 Lateral Band Walk (10 steps each leg)
  • 10 KB front Rack Tall Kneeling to Standing (5/side)

Accessory Strength: Kang Squat

  • 3 x 3 x 3 x 3, 2 sec descent on way down

Strength: Back Squat

  • 3 x 3 x 3 x 3 x [email protected]%
  • Lighter weight with only 2 minute rest between sets
  • Right after back squat set complete 10 Jump Squats with body weight

Workout of the Day: 02.07.18

MetCon: 3 Rounds for Time

  • 20/17 cal Row
  • 15 HSPU

REST 5 MINUTES

MetCon: 3 Rounds for Time

  • 10 C2B Pull Up
  • 15 Ring Dip
  • 200 M Run

Workout of the Day: 02.08.18

Skill Work: First 15 minutes

  • Choose between Rope Climb or Bar Muscle Up

Accessory Work: 3 rounds not for time

  • 10 Jefferson Curl
  • 10 Single Arm DB romanian Deadlift cross body
  • 10 T2B

Strength: Deadlift

  • 3 x 3 x 3 x 3; keep loads on the lighter side
  • maintain a 3;0;3 tempo (3 sec ascent, no pause at top, 3 sec descent)

Workout of the Day: 02.09.18

Open Prep Workout!!!

AMRAP 12 Minutes:

  • 3 Rope Climb
  • 10 Push Press 135/95
  • 50 DU

Workout of the Day: 02.10.18

Grunt Work Saturday:  For Time complete the Following

  • 1 Mile Run
  • 800 M Single Arm OH KB carry 53/35, can switch arms when needed
  • 60 Burpees to a 45lb plate
  • 40 GHD SU
  • 20 Box Jump 30/24