Tuesday, 31 January 17

1. Warm Up - 12 Minutes 2. Buy In - 8 Minutes 150 Double Unders 3. Metcon - 20 Minute Cap 3 RFT 500m Row 400m Run 14 KB Snatches 44/30

Monday, 30 Jan 2017

1. WARM UP - 10 mins 2. STRENGTH - EMOM x 12 ODD# - 4 Front Squats @ 70% Front Squats 1RM EVEN# - 8 Back Squats @ 70% Front Squat 1RM 2. METCON - Ascending Ladder for 10 Minutes: 3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees 6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees 9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees 12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees Continue to add (3) repetitions to each movement until the 10-minute cap.

Thursday, 26 January 16

1. Warm Up - 10 Minutes 2. Metcon - 25 Minutes A. With 5:00 clock: 9-6-3 Deadlifts 275/195 Box Jumps 24/20 In time remaining M.E. Double Unders -Rest 5 Minutes B. With 5:00 clock: 12-9-6 Deadlifts 225/145 Box Jumps 24/20 In time remaining M.E. Double Unders -Rest 5 Minutes C. With 5:00 clock: 15-12-9 Deadlifts 135/85 Box Jumps 24/20 In time remaining M.E. Double Unders -Rest 5 Minutes *Score is Total Double Unders **If you complete WOD RX except for Double Unders you will be considered Scaled

Monday, 23 January 17

1. Warm Up - 10 Minutes 2. Weightlifting - EMOM x 10 1 Snatch Pull + 1 Hang Snatch + 1 OHS *use 75% 1RM Snatch 3. Metcon - 2 RFT 21 OHS 75/55 21 C2B 21 Power Snatch 21 BFB

Friday, 20 January 17

Warm Up & Foam Roll (10 mins) Strength Death by Deadlifts 275/185 Metcon 25 Back Squats 135/95 1 mile Run 25 Back Squats

Thursday, 19 January 17

Warm Up (3 rds in under 10 mins) 100m Sprint and then immediately.. 10 cal Row EMOM x 12 (alt movements) Odd # - 5 HSPU Even # - 7 Push Press 135/95 Metcon 3 Rounds with a running clock (18:00 total) Minutes 0-2 – 20 Thrusters 75/55 Minutes 2-4 – 20 Box Jump Overs 24/20 Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds *Scale is Pull Ups

Wednesday, 18 Jan 17

Warm Up & Foam Roll Quads & Lats (15 mins) Metcon With a 35 minute running clock: 0:00 to 10:00 120 Overhead Alternating Lunges with plate 45/25 Every time you drop the plate 50 DU Rest 5 mins 15:00 to 25:00 50 Hang Power Snatches 95/65 Every time you drop the barbell 20 bar over burpees Rest 5 mins 30:00 to 35:00 100 Sit Ups with plate 25/15 800m run if unable to complete

Tuesday, 17 Jan 2017

Active Warm Up (10 mins) Strength (25 mins) Sumo Deadlift 10-8-6-4-2 *Start around 70% and work up to two heavy reps Metcon 3 rounds for time 30 Calorie Row 1 Ground To Overhead 185/125

Thursday, 12 January 2017

Warm Up - 15 Minute Cap Metcon: 20 min AMRAP "Marston" 1 Deadlift, 405/285 lbs 10 Toes-to-bars 15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Wednesday, 11 January 2017

Warm Up & Mobility (20 mins) Metcon 21-15-9 Box Step Ups (per leg) 30/24" Kettlebell Swings 44/35 *400m Run after each round

Monday, 9 January 17

1. Warm Up 2. Metcon - Chelsea EMOM x 30 5 Pull Ups 10 Push Ups 15 Air Squats 3. Row Conditioning - 20 Minute Cap (Benchmark) 3000m Row

Thursday, 5 Jan 17

Warm Up & Mobility (12 mins) Strength: BACK SQUAT (20 mins) 10 – 8 – 6 – 4 – 2 Work up to two heavy reps Rest 3 minutes between sets. Metcon (18 mins) STAMINA BUILDER 3 Rounds Minutes 0-2: 100 Double-Unders Minutes 2-4: 25 TTB Minutes 4-6: 35 Wallballs (20/14) Transition immediately into the next cycle, with total time being 18:00.

Wednesday, 4 Jan 17

Wednesday, 04 Jan 17 WARM UP /ACTIVATION With a 30 minute running clock: 500 Meter Row (slow) 5-4-3-2-1 Walk Outs Spiderman and Reach *20 second plank (elbows) after each round 250 Meter Row (medium/fast) Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats And then Power Clean technique until the 30 mins runs out. METCON 5 Rounds for Max Reps 1:00 – Row for Calories 1:00 – Power Cleans (135/95) 1:00 – Barbell Facing Burpees 1:00 – Rest

Tuesday, 3 Jan 17

Active Warm Up Strength - 10 Minutes To establish heavy set of 3 rep Overhead Squat Metcon 15-12-9 Burpees Power Snatches 95/65 Then immediately to... 15-12-9 Box Jump Overs 24/20" Overhead Squats 95/65

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