Saturday, February 29, 2020

MetCon: Odd WOD/Odd Day 29 min. AMRAP team of 2 – alt. movements   400 m. Run or 24/16 cal. 29 PVC Pipe Plank Catch 29 Alt.-arm KB Swing 35/25 29 Reverse Box Step-up 20/16 29 Backwards DU or 87 Backwards SU

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Thursday, February 27, 2020

Warm-up: rds. of 15-10-5   Slam Ball Cal.   MetCon: 20 min. AMRAP   4 Heavy Wall Ball Shots 8 T2B 12 Heavy Alt. DB Snatch 40/25   Powerlifting:   Wide Stance Box Squat @ 75% – 8×3 EMOM Speed-pull Sumo DL @ 75% – 10×2 EMOM Seated Jump 25 ea. Squat Box Jump 25 […]

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Friday, February 28, 2020

Warm-up: 2×8-10 Band Strict Press 2×8-10 DB Upright Fly’s 2×8-10 DB OH Extension 2×8-10 ea. OH Band Pull-apart Lunge   Strength/Skill: Jerk 5×5 @ HAP plus on last rep 5×8 Calf Raise   MetCon: Comp 10 x EMOM 1-1-2-2-2-2-3-3-3-3   Clean 135/93 Front Squat 135/93 RX 10 x EMOM   7 KB Swing 53/35 7 […]

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Tuesday, February 25, 2020

Warm-up: as a group and we’ll begin 10 minutes after class start WOD – for reps – 2 rds. – EMOM 1 min. max Push-up 1 min. max Cal. 1 min. max Jumping Pull-up 1 min. max Sit-up 1 min. rest between each movements   MetCon: 24 min. AMRAP – EMOM   Min. 1-5-9-13-17-21 5 […]

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Wednesday, February 26, 2020

Warm-up: 2×30′ Bear Crawl 2×8 Good Morning 2×5 Strict Pull-up 2×8 B-O BB Row 2×8 BB Strict Curl   Strength/Skill: Deadlift – 1RM   MetCon: 9 min. AMRAP RX   30 DU 7 Dip 9 Snatch 95/63 Fitness   100 SU 7 Push-up 9 SB Squat Clean 30/20   Powerlifting:   8 min. Bike/Rower 12 […]

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Monday, February 24, 2020

Warm-up: 2×2 TGU 2×10 Duck Walk 2 sets of 5×3″ Couch Lunge 2×3 Strict Pull-up 2×5 DB/KB Strict Press 2×5 Banded OHS   Strength/Skill: OHS – 7x3E2MOM for @ HAP   MetCon: 10 min. AMRAP 3-3, 6-6, 9-9…..   Snatch 95/63 Wall Ball 20/16   Powerlifting:   Rack DL 1RM GHD 4×5 Goodmorning 4×8 Band […]

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