Link

Friday 3/6fitness22

Warm-up: 50 DUBS- 2 rounds:  10 Prisoner Burpee, 10 HRKBS 35/26

Skill/Strength:  10 Turkish Get up and 10- KBS( Clean, Press, Snatch)

 

METCON: “Running Christine”

 3 RFT

400m run

12 Bodyweight Deadlifts

21 Box Jumps 20/24

Cashout: Rollout

Link

fitness21

Thursday 3/5

Warm-up: Standard Group WU: Publix run

Skill/Strength: Hang Clean 2×5 @ 50% (DL)

2×3 @ 60% (DL)

METCON:

Moowatee Tababta

15 minute

2 rounds

KBS   53/35

Bench Press 85/135

Slam Balls 30/20

Thrusters 95/65

DUBs

Last minute everyone does Push ups together

Cashout: Group 200m run with Wall ball

Link

fitness20

Wednesday 3/4

Warmup: 1000m row- 20 supermans, 20 Hollow body , 25 air squats

 

 

Skill/Strength:

Snatch Pull Position work: 2×3

1” ground, Knees, Hi hang

Snatch Balance 3×5

Power Snatch 3×3 @ 50% (DL)

2×3 @ 60% (DL)

METCON:  30-20-10(a)

Kelly Abs

K2E

Push up

Flat foot MTN Climber

 

Cashout: 10 GHDRH, rollout

Link

Tuesday 3/3fitness19

Warm-up: 200m run, 25m Sampson, Inch worm in,  4 x 20sec static holds

 

 

 

Skill/Strength:

OH Squat 3×5 60% BS

3×3 70% BS

Front Squat 3×5 70% BS

3×3 80% BS

METCON:       3 RFT

10- Pull ups

20 – Wall Balls 20/14

Cashout: 200m Run ( 100 front/ 100 backwards)

Link

Monday 3/2fitness18

Warmup: 500m RFT – wall ball Burpee 20/14

Skill/Strength: Mental preparation for 15.1

METCON: 15:1= 15 T2B, 10 Deadlift, 5 Snatches 115/75 AMRAP 9mins… PLUS 15.1A = 6min establish a NEW 1 rep MAX CLEAN and JERK!

Cashout: Roll out

Link

Thursdayfitness16

Warm-up: 50 DUBS, 2 rounds – 15 air squats , 10 push ups, 5 supermans

 

 

 

Skill/Strength:

OH Squat 3×5 @ 50% (BS) Front Squat 3×5 @ 60% Squat clean 3×3 @ 50% (BS)

METCON:

10 Min AMRAP

50m run

20 Slam Balls

50m run  backwards

24 Alternating Lunges with  plate OH 45/25

Cashout: Rollout

Link

Wednesdayfitness15

Warm-up: 200m run, 2 x 100m sprints, 20 HRKBS 44/35

 

 

Skill/Strength:

Hang Clean position work

knees, mid thigh, pockets

3×3 each postion 50% (BS)

Push jerk 3×3 50% BS Hang Clean & Jerk 2×3 60% (BS)

METCON:  

4 RFT

20 2:1 Mtn Climber Flat foot

10 2:1 Kelly Abs

10 T2B

10 2:1 Russian Twist 44/26

Cashout: 200m run, 25 air squats

Link

Monday 2/23fitness13

Warm-up:  200m run, 2 rounds-

15 medball clean to wall ball, 10 Pushups

 

 

Skill/Strength:

Dead Lift  3×5 @ 70%

3×3 @ 80%

1×3 @ 90%

GHDBE 2×10 Weighted Good morning

35/44 KB x 10

 

METCON:                        

 3 RFT

KBS 53/35 x 21

Push ups x 18

200m Run

Cashout: 25m stiff leg bear crawl, inch worm , rollout

Link

fitness8

Friday 2/20

Warm-up: 750m row, 20 Slam Balls 30/20, 20 H2T

Skill/Strength:

Snatch Work:

1”, knees, hips @ 65%(DL) 1×3 each position

Snatch Balance 1×10

Scarecrow Snatch 4×6

Hang Snatch 3×3 + 1 Push Press @ 60% (BS)

METCON: 2x 6 min Odd/ Even

1)Odd- Burpee

Even – Squat hold @ Parallel

2) Odd- Pull ups

KBS 53/35

Cashout: Indian run 20lb ball OH  200m