Friday 17th, March 2017

Warm-up: Row/Bike 500 m Then 2 rounds: 10 pass through 10 around the world  10 good mornings 10 wallballs (choose weight) 10 iron cross 10 strict press  45/35 METCON:  17.4.   13 mins AMRAP SCALED – 17.4 ENDURANCE WOD  4 RFT 80 jump rope singles 15 burpees 50 m sled pull. (Backwards)  90/55 15 calories – assault...

Thursday 16th, March 2017

WARM-UP:  250 m run 2 rounds 10 baby makers 8 samson stretch 8 side lunges 8 kipping swings **stretch forearms   Strength:  15 mins to find 1 RM clean   METCON:  5 RFT   5 squat cleans   135/105 10 KBS. 70/55 15 wall balls  20/14 20 russian twists...

Wednesday 15th March 2017

Warm – up:  400 m run then 2 ROUNDS 10 Pass thrus (PVC ) 10 around the world (PVC) 10 overhead squats 6 walk-the-floors spiderman lunges w/rotation   Strength:  10 min EMOTM – Perform 0dd min:  2 overhead squat (increase weight each round) – w/ 3 sec hold at bottom even min:  8 weighted goodmornings   75/55   MetCon :   FRAN   21-15-9  Thrusters 95/65 Pull-ups   ENDURANCE WOD   5 RFT 250 m run 30 slamballs 15 box jumps 15 push ups    ...

Tuesday 14th March 2017

WARM-UP:  500 m ROW then:   8 push ups 10 backward circles/forward 10 “michael phelps” – swings across chest 10 sit ups 10 KIPPING SWINGS   STRENGTH:  Bench Press 5 x 40% 5 x 50% 5 x 65% 5 x 70% 3 x 75%   METCON:  Complete for time:   Calorie row   40/34 30 T2B 20 DB/KB snatches    50/35 10  Deficit HSPU  45/25 5 Burpee  bar/ring muscle up  (scale: burpee pull-up) 10 Deficit HSPU  45/35 20 DB/KB snatches 30 T2B 40 Calories row...

Monday 13th, March 2017

Warm-Up:  400 m run then:  2 rounds 10 air squats 8 spider man lunges 8 samson stretch 8 iron cross ** stretch forearms… warm up to 65-70 % of  Clean 1 RM  Skill: 8 mins EMOTM: Perform 1 clean deadlift (to mid-thigh .. emphasizing keeping shoulders FORWARD of the bar..) 1 clean high pull (elbows high and to the outside) 1 squat clean   Strength:  Back Squats 5 x 45% 5 x 55% 5 x 65% 5 x 75% 3 x 80%   MetCon:  12 mins AMRAP 30 DUs (60 singles) 10 deadlifts 155/125 15 box jumps   ENDURANCE WOD   5 RFT 600 m row 10 plate ground to overhead  35/25 10 overhead lunges (plate)  35/25 20 sit ups              ...