Monday 2-25-2019

Warm Up

2 Rounds

100m Run

10 Ring Rows

Strength

DB Row

15 Minutes Technique Work

Metcon

10 Rounds

100m Run

5 Pull-ups 

12 Minute Cap

Friday 2-22-2019

Warm Up

2 Rounds

10 Step ups

8 Push-ups

10 Sit-ups

Strength

Bench Press

6-6-3-3-1-1

Metcon

“Open 12.3

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

Thursday 2-21-2019

Warm Up

2 Rounds

30 Double Unders

15 PVC Pass-thru

Strength

Power Clean

6-6-3-3-1-1

Metcon

“Open 18.4”

21-15-9

Deadlift (225#/155#)

HSPU

Then

21-15-9

Deadlift (315#/205#)

50 foot handstand walk

9 minute cap

Wednesday 2-20-2019

Warm Up

400m Run

10 Ring Rows

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

“Helen”

3 Rounds

400m Run

21 KBS

12 Pull-ups 

Tuesday 2-19-2019

Warm Up

2 Rounds

250m Row

10 Push-ups

Strength

Push Press

6-6-3-3-1-1

Metcon

1000m Row

50 Push-ups 

30 Dips

5 Ring MU

14 minute Cap

Monday 2-18-2019

Warm Up

2 Rounds

10 Burpees

10 OHS

Strength

Front Squat

6-6-3-3-1-1

Metcon

“Open 18.2”

1-2-3-4-5-6-7-8-9-10

DB Squats (50#/35#)

Bar facing Burpees

12 minute cap

Friday 2-15-2019

Warm Up

2 Rounds

30 Doubles

15 PVC Pass-thru

Strength

Push Press

3-3-3-3-3

Metcon

50-40-30-20-10

Double Unders

20-18-16-14-12

HSPU

10-8-6-4-2

Burpees

Thursday 2-14-2019

Warm Up

2 Rounds

15 OHS

10 Burpees

15 Sit-ups

Strength

Front Squat

3-3-3-3-3

Metcon

40 Weighted Sit-ups  (35#/20#)

40 1 Arm DB Thrusters

40 1 Arm DB Snatch

40 Weighted Walking Lunges

40 DB Goblet Squats

40 Weighted Sit-ups

Wednesday 2-13-2019

Warm Up

2 Rounds

200m Run

10 Ring Rows

Strength

Pendlay Row

3-3-3-3-3

Metcon

“The Na- Na- Na”

400m Run

21-15-9

Pull-ups

Devils Press (35#/20#)

400m Run

Tuesday 2-12-2019

Warm Up

2 Rounds

30 Jumping Jacks

15 Sit-ups

15 Mountain Climbers

Strength

Power Clean

3-3-3-3-3

Metcon

9-15-21

Power Cleans (135#/95#)

KTE