Programming for Jan 2-6th

Workout of the Day: 01.01.18

Happy new Year!!   Gym will reopen tomorrow!!

Workout of the Day: 01.02.18

Strength: Clean Pull: 3 x 2 x 2 x 1 x 1 x 1.  Start at 85% of 1RM squat clean and finish at 105%

5 Rounds for Time:

  • 7 Squat Clean 155/115
  • 7 Push Jerk
  • 7 Burpee C2B pull up
  • rest 2 minutes
  • score is total time

Workout of the Day: 01.03.18

Deficit Deadlift on 45lb plate: 5 x 5 x [email protected] 65%

  • 3 sec. descent each rep

METCON: 8 min AMRAP

  • 10 box jump over 24/20
  • 10 deadlift 185/135
  • 10 T2B

Workout of the Day: 01.04.18

Pause Front Squats: 3 x 3 x 3 x 3 x [email protected]%

  • 2 sec pause in the hole

Conditioning: 10 Min EMOM

  • Even: 30 DU
  • Odd: 100 ft bear crawl

Workout of the Day: 01.05.18

OPEN PREP BEGINS!!!!!!

Proceed through the Sequence completing as many reps as possible in 17 min!!

  • 40 Burpees
  • 30 Snatch 75/45
  • 30 burpees
  • 30 Snatch 135/75
  • 20 Burpees
  • 30 Snatch 165/105
  • 10 Burpees
  •  Snatch 210/120 AS MANY REPS AS POSSIBLE WITH REMAINING TIME!!
  • Snatch can be squat or power
  • If doing snatches with small metal plates the bar must clearly be below knee to begin new rep!

Workout of the Day: 01.06.18

5 Rounds Not for time but Keep MOVING:

  • Bench Press 6-8 Reps, Heaviest load possible without spotter. Re Rack barbell to take a break if you need to
  • Strict Pull Up 8-10 Reps
  • 10 GHD SU

Skill work rest of Class!  MU work, Bar or Ring