2.1.17 Wednesday

STRENGTH: Floor Press: Work up to 1RM – Take 8-10 sets – Beginners: 5 x 5, pause on floor for 1ct. – Make sure you have a spotter METCON: “Muscle Beach” For time: 1 Legless Rope Climb 30 KBS (70, 53) 30 S20H (115, 75) 1 Legless Rope Climb...

1.31.17 Tuesday

STRENGTH/SKILL: Pistol Practice: 3-5 sets of 5 reps *In between sets practice touch n go power snatches for sets of 5 METCON: “Team Row” Teams of 3 in 15:00: Max Meters on the Rower While Partner A Rows, Partner B rests, Partner C Holds weighted Plank...

1.30.17 Monday

SKILL REVIEW: T2B Drills: Strict Knee Lift x5 Kip x5 Kipping Knee Lift x5 Knees to Elbows x5 Toes to Bar x5 STRENGTH: Wide Stance High Box Squat: Work up to a 3RM – Rest 2:00 – 15-18″” Box – Beg: 5 x 5 – Wide Stance, Sit back on...

1.27.17 Friday

STRENGTH: Squat Clean and Jerk: (8 x 2 @ 80%) – Rest 90s – Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light – Add 5-10# from last week if possible. METCON: AMRAP 7:00 – 7 Hang Squat Cleans (95, 65) 7 T2B Rx+:(115, 75)...