February 2017

Tuesday February 28th 2017

Metcon

Run 800m
50 KB Swing

Rest 2min

2 Rounds

Run 400m
25 Burpee

Rest 2min

3 Rounds

Run 200m
10 Hang Power Snatch

 

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Monday February 27th 2017

10min EMOM

5 Back Squat
Add 10-15lbs 

Rest 3min

10 min EMOM

5 Back Squat @ 60% of your highest load of 5 reps
 
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Saturday February 25th 2017

Metcon

15 Min AMRAP

In Partners:

While Partner 1 Runs 400m
Partner 2 needs to perform 3 heavy Squat Clean and Jerks (unbroken) during that time.
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Thursday February 23rd 2007

Metcon

3 Rds

Row 50/40 Cals
With time remaining from 4min, perform as many DB Turkish Getups (alternating) as possible
(45/25lbs)

Rest 1min

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Wednesday February 22nd 2017

Metcon

Back Squat

2-2-2-2-2-2-2

 

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Tuesday February 21st 2017

Metcon

5 Rds

 
90 Sec Handstand Hold
10 Handstand Pushup
10 Pullup
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Sunday February 19th 2017

Metcon

20 Rds Total

In Partners:
10 KB Swings
10 Situps

Alternating Rds

Both Partners perform 20 AS every 3 minutes

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Friday February 17th 2017

There are no PM Classes Today.  Regular class schedule Saturday and Sunday

Metcon

15 Min AMRAP

10/7 Cals On Row
40 Wall-Ball Shots
15 Hollowbody Rocks

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Thursday February 16th 2007

Metcon

RFQ

Complete in any order you chose

200 DU's
150 Seated DB Presses (75 Each Arm)
100 Ball Slams
50 Dips

 

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Tuesday February 14th 2017

Metcon

20 Min Ladder

1,2,3,4

Snatch Complex
1 Hang Power Snatch 
1 OHS
1 Hang Power Snatch
1 OHS

Then do

6 Split Squats (each leg)
8 Pushups
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