Programming for Jan 15-20th

Workout of the day: 01.15.18

METCON: 4 Rounds for time (10 min cap)

  • 20 pistols, alt every rep
  • 10 kb hang power snatch, alt every 5 reps 53/35#
  • rest remainder of 10 minutes, then

METCON: 6 min AMRAP

  • 10 Pull up
  • 10 KB Swing 53/35#
  • 10 box jump over 24/20
  • Rest 6 minutes, then

METCON: 4 rounds for time

  • 10 pistols, alt every rep
  • 20 KB hang power snatch, alt every 10 reps
  • SCORE ALL 3 METCONS!!

Workout of the Day: 01.16.18

Strength: Front Squat, 3 x 3 x 3 x 3 x 3

  • 3 sec descent, 2 sec pause in the hole
  • build in weight every set
  • no more than 2 min rest between sets

METCON: For Time

  • 100 Du
  • 50 DB power clean and Jerk 50/35#
  • 100 DU

Workout of the Day: 01.17.18

Accessory Piece: 4 Rounds not for time but keep moving with perfect form

  • 8-10/arm half kneeling bottoms up KB press (light load)
  • 45 Sec forearm plank
  • 50 ft quadruped crawl (slow and controlled)

Strength:

1) Bent over barbell row 8-10 reps x 3

2) Weighted ring Dips 8-10 reps x 3

super set with 60 sec rest between super sets

Strength: EMOM Style 15 minutes

  • Minutes 1-5; 3 Squat Clean @60%
  • Minutes 6-10; 2 Squat Clean @70%
  • Minutes 11-15; 1 Squat Clean starting @80%
  • last 5, go up every minute if able

Workout of the Day: 01.18.18

METCON: 20 Min AMRAP

  • 100 M Run
  • 10 HSPU
  • 20 OH Walking Lung 45/25#
  • 10 GHD SU

Skill work remainder of class

Workout of the Day: 01.19.18

Friday OPEN PREP!!  To be Announced on Thursday NIGHT!!!!!!

METCON: Open workout 18.0 with a twist!

  • 21-15-9
  • Alt DB snatches 50/35#
  • T2B
  • Burpee over DB

Workout of the Day: 01.20.18

Partner Lift Sesh: I go, you go

  • On a 15 minute timer
  • 1 Squat Snatch every 45 sec
  • start light and build every other 45 sec round

Partner WOD: For Time/ partitioned evenly

  • 800 M Partner Run, holding a band to stay together
  • 80 Wall Ball 20/14
  • 60 Cal Row
  • 40 Burpees over Rower