January 2016

Sunday January 31st

 

Mobilty

Ankle (10 Mins)

Shoulder and Front Rack (10 Mins)

Metcon

5 Min Ladder

Thrusters
Plank Ups
2,4,6.....

Rest 5 Mins

5 Min Ladder

KB Lunge
V Up with Slam Ball
2,4,6.....
 
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Saturday January 30th

Metcon

5 Min AMRAP

 
30-20-10
KBS
15-10-5
Pull Ups

Rest 2 Mins Then

5 Min AMBAP

1 K Row
As Many Burpees As Possible in remaining time

Rest 2 Min Then

5 Mins AMRAP

30-20-10
Wall Balls
Sit Up Get Ups
 
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Friday January 29th

Metcon

Partners

AFAP

100 Strict Ring Dips
150 TTB
200 Air Squats 

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Thursday January 28th

Practice

Double Unders 5 Mins

Skill

KB Clean and Press

Metcon

 
100 Double-unders
10 KB Clean and Press (Each Arm)
80 Double-unders
10 KB Clean and Press (Each Arm)
60 Double-unders
10 KB Clean and Press (Each Arm)
40 Double-unders
10 KB Clean and Press (Each Arm)
20 Double-unders
10 KB Clean and Press (Each Arm)
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Wednesday January 27th

Skill

10 Min Practice

Power Cleans

Metcon

25 Min EMOM

1st Min 12/9 Cal Row
2nd Min 3 Power Cleans
3rd Min 30 Sec HBR
4th Min 12 KBS
5th Min 12 Ball Slams
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Tuesday January 26th

Strength

Back Squat

5-5-5

Rest as needed, then

Metcon

AFAP

20 Pull Ups
20 Back Squats 
40 Hand Release Push Ups
40 Calorie Row
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Monday January 25th

Metcon

10 Min EMOM

Even: 10-12 KBS
Odd: 8-10 Burpees
 

10 Min EMOM

Even: 10 Weighted Step Ups (5 Each Leg)
Odd: 10 Scottish Get Ups

10 Min EMOM

Even: 10 Goblet Squats
Odd: 10 DB Push Press 
 
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Sunday January 24th

Metcon

5 RFQ

15 Wallball Shots
9 Power Cleans
 

Rest 2 Mins After Each Rd

Wall Ball Shots Should Be Unbroken and Heavy

Power Cleans Should be 3 Sets of 3 TnG Power Cleans

 

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Snow UPDATE

10:00 AM Class is on.

Drive safe 

Do not park across the Street in Corbos Lot

 

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Saturday January 23rd

Metcon

30 RFT

Partners Alt Rds
 

5 Burpees
1 Deadlift (Heavy)
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