Tuesday, February 13th 2018 1. Hang Squat Snatch Every 1:30 x 5 Sets: Hang Power Snatch Overhead Squat Hang Squat Snatch then 7 Minutes to Build to Heavy Hang Squat Snatch 2. Conditioning 21-15-9 Kettlebell Swings (70/53) Front Squat (135/95) Push-ups OLY @ 7pm 1. 2 position snatch: 1 from floor, 1 from hang. Warm […]
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Monday, February 12th 2018 1. Strength Deadlift A. 4×5 @80% B. 5×3 @90% C. 1RM D. 3×10 @70% 2. Conditioning AMRAP 20: 30 DU/60 SU 21 Pull-Ups (14 C2B) 15 Bar-over-Burpee 9 Clean and Jerks (135/95)
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Sunday, February 11th 2018 CLOSED
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Saturday, February 10th 2018 1. Conditioning AMRAP 25: (TEAMS) 50 Calorie Row, 50 Wallball, 50 KB Swings 40 Calorie Row, 40 Wallball, 40 KB Swings 30 Calorie Row, 30 Wallball, 30 KB Swings 20 Calorie Row, 20 Wallball, 20 KB Swings 10 Calorie Row, 10 Wallball, 10 KB Swings OLY CLASS @ 11AM 1. Front
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Friday, February 9th 2018 1. Conditioning AMRAP 15: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar … 2. Conditioning Floater – Toss Me a Rope, I’m Drowning! With a 3-minute Running Clock… Part 1 – Max meters rowed in 1 minute Part
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Thursday, February 8th 2018 1. Conditioning For Time: 20 Power Snatches (115/85) (95/65) 20 Bar over Burpees 20 Overhead Squats 20 Barbell over Burpees 20 Squat Snatches 2. Skills Double Unders Choose one of the following: A. 1-2-3-4-5-4-3-2-1 B. 2-4-6-8-10-8-6-4-2 C. 5-10-15-20-25-20-15-10-5 D. 10-20-30-40-50-40-30-20-10 E. 20-40-60-80-100-80-60-40-20 OLY CLASS @ 7PM 1. Snatch: warm up with
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Wednesday, February 7th 2018 1. Conditioning 3 Rounds: 10 Deadlifts (225/185) (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders 2. Core Uber Abs
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Tuesday, February 6th 2018 1. Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the 1:00 – 1:30 – Change weights + Rest Round 1 – 60% Round 2 – 70% Round 3 –
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Monday, February 5th 2018 1. Strength Front Squat A. 4×5 @80% B. 5×3 @90% C. 1RM D. 3×10 @70% 2. Conditioning FESTIVUS WOD 2 – Chip’n & Twist’n 15-minute time cap 50 Dumbbell snatch alternating (50/35) (35/20) 40 Plate-hop Burpees 30 Air squats 20 No-rock Hand-release Push-ups (Knees allowed for novice) 10 Pull-ups (Intermediates) /
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Sunday, February 4th 2018 CLOSED
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