Programming for January 29- February 3rd

Workout of the Day: 01.29.18

METCON: 20 min AMRAP

  • 400 M Run
  • 10 Front Squat 185/125
  • 20 GHD SU

Workout of the Day: 01.30.18

Accessory piece/warmup:   4 Rounds, Move with purpose and control, keep load light

  • 6/arm Half kneeling Single arm DB press 3 sec descent
  • 25 ft banded monster walk
  • 30 sec star side plank

Strength: Behind the neck split Jerk

  • 3 x 3 x 2 x 2 x 1 x 1
  • Start at 70% of 1RM and move up

METCON: 3 Rounds for time

  • 15 Handstand Pushup
  • 15 C2B Pullup

Workout of the Day: 01.31.18

5 Min EMOM: 10 Bar Facing Burpees

REST 3 MINUTES

5 Min EMOM: 5 Power Clean @65-70%, All TNG

REST 3 MINUTES

10 MIN EMOM:

  • ODD: 35 DU
  • Even: 8 Thruster, 115/75

Workout of the Day: 02.01.18

Hang Squat Snatch: 3 x 3 x 3 x 3, does not have to be TNG,

Hang Clean and Jerk: 3 x 3 x 3 x 3, does not have to be TNG

Workout of the Day: 02.02.18

OPEN WORKOUT PREP:

Part A): 9 Min AMRAP

  • 15 T2B
  • 10 deadlift 115/75
  • 5 Squat snatches 115/75

THEN

Part B) 6 Min to get heaviest Clean and Jerk

AS SOON AS CLOCK HITS 9 MIN THEN THE CLEAN AND JERK PORTION BEGINS.

PART A IS SCORED WITH ROUNDS AND REPS AND PART B IS HEAVIEST CLEAN AND JERK

Workout of the Day: 02.03.18

METCON: For Time

  • 10 Ring Muscle Up
  • 25 thruster 75/55
  • 1000 M Row
  • 25 thruster 75/55
  • 10 Bar Muscle Up