Programming for September 11th to 16th

WORKOUT OF THE DAY: 09.11.17

  • Metcon: For Time:
  • 15 bar over burpees
  • 9 clean and Jerks @ 155/105
  • 12 bar over burpees
  • 6 clean and Jerks @ 205/140
  • 9 bar over burpees
  • 3 clean and Jerks @ 225/155

WORKOUT OF THE DAY: 09.12.17

  • Metcon: 4 RFT:
  • Run 800M
  • 25 GHD SU
  • 25 Hip Extension

WORKOUT OF THE DAY: 09.13.17

  • Strength: Bench Press: 4 x [email protected]%
  • Strength: Strict Pull ups 4 x 8-10, add weight if necessary
  • Then: accumulate 50 ring dips and 300 DU, not for time but keep moving

WORKOUT OF THE DAY: 09.14.17

  • Skill: 12 Min EMOM
  • Odd min: 25 Ft hand stand walk
  • Even min: 10 T2B
  • Metcon: 15 min AMRAP

  • Metcon: 15 min AMRAP
  • 25 wall ball
  • 16 KB Snatch 53/35#, alt. arms after 8 reps
  • 10 cal row

WORKOUT OF THE DAY: 09.15.17

  • Strength: 5 x 5 [email protected]%: work on slow descents
  • Remainder of class is skill work of choice.

WORKOUT OF THE DAY: 09.16.17

  • 2K Row or 1.2 mile run buy in: THEN
  • 30 minute AMRAP of:
  • 20 single DB OHS 50/35#, alt arms after 10 reps
  • 20 box jump 30/24
  • 20 Pull Up