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Friday Febuary 23rd 2018

WARM UP

STRENGTH

Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Set 5 - 5 reps @ 85%

WORKOUT

Complete as many rounds and reps as possible in 12 minutes of:
12 Push Presses with Kettlebell ( 6 each arm) 53/35
12 Kettlebell Goblet squats
12 Hand Release Push-Ups

 

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Thursday Febuary 22nd 2018

WARM UP

STRENGTH/ SKILLS

Every 2 minutes, for 18 minutes (3 sets each)
Station 1 – Supine( under hand) Ring Rows x 10-12 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

WORKOUT

5 rounds for time of:
400 Meter Run
10 Chin ups

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Wednsday Febuary 21st 2018

WARM UP

STRENGTH

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance X 2 reps  50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Press x 1 rep  65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep  80+% of 1-RM Snatch

WORKOUT

Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders Scale 2:1 singles
6 Snatches (135/95 lbs)

 

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Tuesday Febuary 20th 2018

WARM UP

WORKOUT

For each of the following, partners will alternate complete rounds

Work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Slamballs (35/25)

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

If odd numbers. The single person will do a work to rest ratio.

 

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Monday Febuary 19th 2018

Warm Up

Strength

Every minute on the minute for max rounds and load
From the rack start with 1x split jerk (50% 1RM)
Add 5 pounds each successive minute, continue until failure.

WORKOUT

3 rounds

  • 20/15 Calories of Rowing

  • 15 Thrusters (95/65 lbs)

  • 15 Toes to Bar

  • 20/15 Calories on Aerodyne

 

 

 

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