3.01.17 Wednesday

STRENGTH: 1) Shoulder Press: Build to a 1RM – Rest 2:00 – Take 8-10 sets – Beg: 5 x 5, adding weight. 2) 1-Arm KB Row (3 x 15 ea.) Rest 60s. METCON: AMRAP 12:00: 10 KBS (53, 35) 10 Wallballs (20, 14) AFTER PARTY: – Accumulate 100 Single Arm Banded...

2.28.17 Tuesday

STRENGTH: Box Front Squat: Work up to a 1RM – Rest 2:00 – 8-10 Sets – Sit back on Box – Beginners: 5 x 5, adding if form permits METCON: “Pull x2” For time: 30-20-10 Calories on Rower 21-15-9 Deadlifts (225, 155) – 10:00 Cap...

2.27.17 Monday

METCON: EMOM 30:00: Minute 1: 10 Pull Ups Minute 2: 15 Russian KBS (53/44) Minute 3: 100m Run Minute 4: 10 Ball Slams (30/20) Minute 5: 10-30s Handstand Hold Minute 6: 45s Farmer Carries 2-KB (44/35) AFTER PARTY: Side Plank (3 x 20s ea) – Rest 30s. QOD:...
To Redo or Not to Redo 17.1 or any Open Workout?

To Redo or Not to Redo 17.1 or any Open Workout?

If you’re sore today (and maybe again tomorrow) from 17.1, I strongly suggest you push your ego aside (as unfortunately, none of us will be making it to the CF Games) and learn to live another day. Doing the workout again in effort to do better than someone else...