March 2017

Friday March 31st 2017

No 4:30 PM Class today

Metcon

10 Rds

200m Run
4 Weighted Pullup
3 Pullup
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Thursday March 30th 2017

Part 1:

Complex

2 x Power Clean + Jerk
Work up to a heavy load for the Complex

 

Part 2:

3 RFT

7 Hang Power Clean and Jerk
14 KB Swings
21 Slamballs

 
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Wednesday March 29th 2017

Metcon

3 RFT

12 Reverse Lunges with 1 KB
30 Sec 1 Arm OH Hold
30 Air Squats
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Tuesday March 28th 2017

Metcon

6 Rds

Min 1: Row 250/225m
Min 2: 20 Step Ups (24/20”)
Min 3: 12 Burpees
Min 4: Rest
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Monday March 27th 2017

Meathead Monday

Deadlifts

3-3-3-3-3
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Sunday March 26th 2017

2 RFT

25 Air Squats
25 SL KB Deadlifts (Each Leg)
25 Box Step Overs 24/20
25 Goblet Squats 
25 Burpees
25/17 Calorie Row (400m Run)
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Friday March 24th 2017

No 4:30 PM class just 5:30 PM

Metcon

10 RFT

9 Thruster (65/45)
35 SIngle Unders
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Thursday March 23rd 2017

Part 1:

7 Rounds

1 Press
2 Push Press
3 Push Jerk

 

Part 2:

Death by Strict Pullups

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Wednesday March 22nd 2017

All AM Classes Are Canceled Tomorrow.  Sorry For The Inconvience

Metcon

Tabata

Lateral Step Up and Overs
Parallette Knee Tuck
Box Pass-throughs
Burpee Box Step Ups
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Tuesday March 21st 2017

Metcon

5 Rds

3 Hang Power Snatch
6 OH Squat
9 HSPU
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