Programming for Jan 22-27th

Workout of the Day: 01.22.18

Accessory/ Warm up piece: 3 Rounds not for time but move through consistently and with perfect form

  • 30 sec hollow body hold
  • 6-8/arm semi supinated DB shoulder press seated on the floor with legs straight out in front of you
  • 10 air squats with 2 sec pause in the hole

Strength: Over head Squat

  • 5-4-3-1-1-1-3-4-5
  • no more than 2 minute rest between sets

METCON: 8 minute AMRAP

  • 10 Single Arm OH Squat with KB 53/35, alt arm after 5 reps
  • 8 Burpee
  • 10 GHD hip extension

Workout of the Day: 01.23.18

Segmented Clean Grip Deadlift: 3 x 3 x 3 x 3

  • 3 sec ascent, pausing at mid shin, just below knee, mid thigh
  • return to ground with same tempo and pauses
  • do not use hook grip
  • no more than 2 minute rest between sets

METCON: 21-18-15-12-9-6-3

  • cals on rower
  • wall ball

Workout of the Day: 01.24.18

Accessory Piece: 4 rounds: move with purpose and good form

  • 10 ring pushups
  • 10 single arm ring row
  • 10 Russian KB swing

METCON: 5 Rounds: The difference with this Metcon is to get through all 5 rounds unbroken, don’t focus so much on the clock as you do completing each round unbroken. ¬†So rest long enough to complete each component and round unbroken.

A1): 100 Ft bear crawl

A2): 10 HSPU

A3): 10 T2B

A4): 10 Pull Up

Workout of the Day: 01.25.18

METCON: AMRAP 20 minutes:

  • 1 Rope Climb
  • 8 burpee box jump 30/24
  • 200 M Run

Workout of the Day: 01.26.18

Open Prep Workout!!  Announced Thursday Night by 6:00pm EST

Workout of the Day: 01.27.18

METCON: 5 Rounds For total REPS!!!!!

  • 1 minute of deadlift 185/125#
  • 1 minute of Push ups
  • 1 minute of Strict Knee to Elbow