February 2016

Monday February 29th

Skill

Box Squats (15 Mins)

 

Metcon

6 RFQ

12 Ring Dips, strict
12 Pull-ups, strict
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Sunday February 28th

Kettlebell Clinic

10:00 to 11:30

Lead by Coach James

1) Turkish Gets

2) Kettlebell Swings

3) Kettlebell Cleans

4) Kettlebell Press

5) Kettlebell Snatch

10:00 to 11:30

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Thursday February 25th

Mobilty

Shoulders and T Spine

Skill

High Hang Power Snatch (10 Mins)

Strength

15 Min EMOM

1 High Hang Power Snatch
1 Snatch Balance

Coaches will decide weight to be used

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Wednesday February 24th

Mobility

Shoulder and Wrists

Metcon

5-10-15

Power Cleans
Push Jerks
Wall Balls (3x's ie 15-30-45)*

 

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Tuesday February 23rd

Skill

Hang Clean/Power Clean

Metcon

24 Min EOMOM

Alternate each Rd between 4 Front Squat and 8 Back Squat

 

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Monday February 22nd

Strength

Floor/Bench Press

10-5-3-1-1-1-3-5-10

Cash Out

RFQ

100 Jack Knives with Slam Ball

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Sunday February 21st

Skill

KB Swing

Practice

3 Attempts at Max Swings in 1 Min

Metcon

20 Min AMRAP

Alt Rds with Partner

4 Pull Ups
8 Hand Release  Push Ups
16 Lunges (8 Each Leg)
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Saturday February 20th

Better Body Challenge Retest

AFAP

15 Min Cap

800 Min Row
15 Pull Ups
15 Burpees
20 KBS
25 Squats
25 HB Rocks
200m Row
15 Pull Ups
15 Burpees
20 KBS
25 Squats
25 HB Rocks
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Friday February 19th

Metcon

RFQ

100 Ring Dips

*Everytime you break do 15 HBR

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Thursday February 18th

Mobilty

Shoulders and T Spine

Skill

Hang Power Snatch (10 Mins)

Strength

15 Min EMOM

1 Hang Power Snatch
1 OHS

Coaches will decide weight to be used for WOD

 

 

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