Thursday, 27 April 17

Warm Up - 1.5 Mile Run (For Time) Metcon - 19 Minutes Total Amrap x 4 - Burpees Rest 3 Minutes Amrap x 3 - Burpees Rest 3 Minutes Amrap x 2 - Burpees Rest 3 Minutes Amrap x 1 - Burpees

Wednesday, 26 April 17

1. Warm Up - 15 minutes 2. Endurance 500m Row Rest 2 minutes 500m Row Rest 2 minutes 500m Row Rest 2 minutes *Score is avg of all three 3. Metcon - AMRAP x 15 15 Box Jump Overs (24/20) 12 Ring Dips 9 Deadlifts (225/155)

Tuesday, 25 April 2017

1. With 30 Minute Running Clock A. Warm up and B. Find 1RM Snatch 2.Metcon - 4 RFT 4 Power Snatches 155/105 2 Rounds of Cindy 1 Rope Ascent

Monday, 24 April 2017

1. With a 30 Minute Running Clock: a. Warm Up b. Establish 3RM Front Squat 2. Metcon - 4 RFT 8 Thrusters 115/75 32 Double Unders (3:1)

Friday, 21 April 17

Row Conditioning: 2000m Warm Up/Stretch: 10 Minutes Metcon: AMRAP x 15 Ascending Ladder 3-6-9-12 etc... Toes To Bar Deadlift 185/125

Thursday, 20 April 17

1. Warm Up - 10 Minutes 2. Metcon - For Time 800m run 25 Back Squats 155/105 800m run

Wednesday, 19 April 17

Warm Up - 10 Minutes Metcon - 20 Minute Cap Open 17.1 with KB 10 Kettlebell Snatches 44/30 15 Burpee Box Jump Overs 25/20 20 Kettlebell Snatches 15 Burpee Box Jump Overs 30 Kettlebell Snatches 15 Burpee Box Jump Overs 40 Kettlebell Snatches 15 Burpee Box Jump Overs 50 Kettlebell Snatches 15 Burpee Box Jump Overs

Tuesday, 18 April 17

Warm Up -10 Minutes 3 x AMRAP x 7 Max effort Wallballs When break run 400m Max effort pull ups When break run 400m Rest 3 mins between AMRAPS

Monday 17 April 17

Warm Up - 10 mins Metcon - 40 Minute Cap 50 Rounds For Time 1 HSPU (RX is strict) 2 Squat Cleans 135/95 3 Bar Facing Burpees

Friday, 14 April 17

Warm Up & Mobility (20 mins) Metcon EMOM x 18 1st min: 10 Box Jump Overs 24/20 2nd min: 12 Wallballs 20/14

Thursday, 12 April 17

Warm Up - 30 Minute Running Clock Metcon AMRAP x 20 15 Wall Walk Buy In  then in the remaining time, AMRAP of: 7 Shoulder-to-Overheads, 155/105 lbs 70 Double Unders

Wednesday, 12 April 17

Warm Up - 15-20 Minutes Metcon - For Time 25 Minute Cap "Dead Man's Chest" 30 Cal Row 30 Deadlifts 135/85 20 Cal Row 20 Deadlifts 185/125 10 Cal Row 10 Deadlifts 225/155

Tuesday, 11 April 17

Warm Up - 15 Minute Cap 50 Weighted Box Step Ups 35/25 *every time you break do 10 KBS Additional W/Up if needed Metcon - 30 Minute Cap Lynne Five rounds for max reps of: Bench Press, 1x bodyweight Pull-ups *Scale BP as needed but make it challenging

Monday, 10 April 17

1. Warm Up - 12 Minutes 2. Weightlifting - 18 Minutes (12 Rounds) First 30 seconds - 1 Snatch Grip Deadlift Second 30 seconds - 1 Snatch Pull Third 30 seconds - Power Snatch *work at 50% of 1RM Snatch 3. Metcon - 20 Minute Cap 400 Meter Run, 21 Calorie Row 400 Meter Run, 21 Bar Facing Burpees 400 Meter Run, 21 Overhead Squats 95/65

Friday, 07 April 17

Mobility & Foam Roll (20 mins or so) AMRAP x 12 5 Deadlift EMOM (225/155) Max rep Wallballs in time remaining 20/14 *start with deadlifts *score is total Wallballs

Thursday, 6 April 2017

Warm Up (12 mins) Strength (20 mins including set up) Every 2 minutes for 7 rounds 5 Front Squats @ 70% of 1RM Front Squat 3 Front Squats @ 75% of 1RM Front Squat 1 Front Squat @ 80% of 1RM Front Squat 5 Front Squats @ 75% of 1RM Front Squat 3 Front Squats @ 80% of 1RM Front Squat 1 Front Squat @ 85% of 1RM Front Squat and then.. 10 Back Squats @ 75% of 1RM Front Squat Metcon 4 Rounds (12 minutes) Minute 1 – 1 Round of Cindy Minute 2 – 15/12 Calorie Row Minute 3 – Max Reps Power Snatch (95/65)

Weather Update for Wednesday

Due to the timeframes and severity of the storms I'm making a judgement call and cancelling the evening classes for the day. The gains will resume tomorrow. Hunker down and stay safe.

Wednesday, 5 April 17

Warm Up (12 mins) Strength (20 mins including set up) Every 2 minutes for 7 rounds 5 Front Squats @ 70% of 1RM Front Squat 3 Front Squats @ 75% of 1RM Front Squat 1 Front Squat @ 80% of 1RM Front Squat 5 Front Squats @ 75% of 1RM Front Squat 3 Front Squats @ 80% of 1RM Front Squat 1 Front Squat @ 85% of 1RM Front Squat and then.. 10 Back Squats @ 75% of 1RM Front Squat Metcon - 4 Rounds (12 minutes) Minute 1 – 1 Round of Cindy Minute 2 – 15/12 Calorie Row Minute 3 – Max Reps Power Snatch (95/65)

Tuesday, 04 April 2017

Warm Up (15 mins) Metcon Team WOD! In Teams of 2, with one athlete working at a time… 100 Calorie Row 75 Barbell-Facing Burpees 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Barbell-Facing Burpees 100 Calorie Row

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