Programming for March 19-24th

Workout of the Day: 03.19.24

Strength: Snatch Pull: 5,5,4,3,2,2 (15 minutes)

METCON: For Time: 9-7-5

  • Ring Muscle Ups
  • Squat Snatch 135/95#

Accessory METCON: 4 intervals of 250 M on Row

  • Race Pace each interval
  • rest 1 minute between rounds

Workout of the Day: 03.20.18

METCON:  4 Rounds For Time

  • 10 OHS 95/65
  • 10 bar over burpees

REST 5 MINUTES

METCON: 2 Rounds For Time

  • 10 OHS with KB (alt arms after 5 Reps) 53/35
  • 10 Burpees

REST 3 MINUTES

METCON: 1 Round For Time

  • 20 OHS 95/65
  • 20 Bar facing burpees

Workout of the Day: 03.21.18

METCON: 4 Rounds for Time

  • 400 M Run
  • 10 DB S2OH 50/35 (right arm)
  • 10 DB S2OH 50/35 (left arm)

Accessory Piece: 4 Rounds with 1 Minute rest between

  • 100 M Farmer cary with DB 50/35

Workout of the Day: 03.22.18

METCON: 15-12-9

  • Back Squat 225/155
  • C2B Pull Ups
  • GHD SU

Workout of the Day: 03.23.18

OPEN WORKOUT 18.5!!!!!

FRIDAY NIGHT LIGHTS!!!

DIG DEEEEP!!  ALMOST DONE WITH THE OPEN!!

Workout of the Day: 03.24.18

Open Workout 18.4!!!!

Even if you are not in the Open, this will be the class workout as well!!