Thursday 3/1/18

Strength/Skill Wide Stance Box Squat: 4 x 5 @60%, every 60s. *Use a 15″ Box *If you have access to chains or bands, use them and drop the load to 50% for speed sets. Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00 *Same box now...

Wednesday 2/28/18

STRENGTH 1a) Bench Press: 4 x 6-8 ea. Rest 60s. 1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s. 2) Take 5 minutes and get heart-rate for Metcon performing at “game speed” : 2 Rounds of: 6 Alt. DB Snatch 6 Squat Thrusts Rest 90s. METCON AMRAP 7: 14 DB Snatch...

Tuesday 2/27/18

SKILL Hang Power Cleans: 5 x 3 @50-60%. Rest 90s. – Work on touch n go reps today. – Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s. – or hang muscle cleans METCON “MJ” For total time: 21 Hang...

Monday 2/26/18

STRENGTH 1) 1) Touch n Go Deadlift: 6 x 3 @70%, every 60s. – take 3-4 sets for 2 reps each set and build to 70%. 2) Metcon Prep: 2-3 Sets at game speed: 8 KBS 8 Goblet Squats 30 Double Unders Rest 60s. METCON “Pavement” 4 RFT: 15 KBS (70, 53) 30...

Open Workout 18.1

“Open WOD 18.1” AMRAP 20: 8 T2B 10 Hang Power Clean + S20H (50, 35) 14/12 Calorie Row Scaled: (Hanging Knee Raises) (35, 25)