Monday – 1/27/2020
The Workout for Monday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Strict Press x 1 rep *Use heaviest weight possible across all 10 sets. METCON “The 5 Frans” 5 Rounds For Total Reps “Fran” – 21/15/9 Reps of Thrusters & Pull-Ups Cap – 3:00 (Get as far as you can, if you […]
Friday – 1/24/2020
The Workout for Friday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Bench Press x 3 reps *Use heaviest weight across METCON “Open Workout 16.3” AMRAP x 7 -10 Power Snatches (75/55) -3 Bar Muscle-Ups EXTRA CREDIT *We all have extra weaknesses we want a focus on. Only choose what will move the […]
Thursday – 1/23/2020 (Sweat WOD Included)
The Workout for Thursday is: BARBELL TECHNIQUE Spend 12 minutes practicing/building on the following complex: -3 Behind the neck Push Press -2 Overhead Squats -1 Snatch Balance *The focus is overhead strength/stability and building confidence catching weight overhead. Stay light and use this as practice time. METCON With a Partner… Complete 6 Total Rounds (3 […]
Wednesday 1/22/2020
The Workout for Wednesday is: STRENGTH Every 60 seconds, for 10 Minutes (10 sets) Romanian Deadlift x 2 reps METCON 5 Rounds for Time -12 Sumo Deadlift High Pulls (75/55)(Rx+ 115/75) -10 Push Jerks *Time Cap = 10 Minutes EXTRA CREDIT *We all have extra weaknesses we want a focus on. Only choose what will […]
Tuesday – 1/21/2020 (Sweat WOD Included)
The Workout for Tuesday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Push Press x 7 reps *Work up to a 7RM for the day. METCON AMRAP x 15 -88′ Single DB Overhead Walking Lunge (50/35)(Rx+ 75/55) -50 Abmat Sit-Ups -10 Burpee Box Jump Overs (24/20″) SWEAT-CON AMRAP x 30 -500/400m Row -50 […]