Wednesday - February 21st, 2018

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Wednesday - February 21st, 2018

Extra Work

1. Power Clean + Split Jerk
On the :90 Seconds x 6: 
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

2. Conditioning
3 rounds:
500m Row
12 Power Cleans (155/105)
50 Double Unders

3. Recovery Bike
15:00 Recovery Bike

4. Bent Arm Strength
EMOM 8:
Minute 1: 4-6 Pull-Ups (Hang until 40 Second Mark)
Minute 2: 4-6 Ring Dips (Ring Support Until 30 Second Mark)

5. Rings
EMOM 10:
Minute 1: 10-15 Elevated Ring Rows
Minute 2: 8-10 Pushups + 2 Strict Muscle Up
 

 

Class

“Downpour”
3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

*Thank you CompTrain for the awesome programming. 
 

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Tuesday - February 20th, 2018

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Tuesday - February 20th, 2018

Extra Work

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%
OR
Power Snatch – heavy double

2. Conditioning
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Assault Bike

3. Running
On the 2:00 x 5: 
300m Run
Rest 2:00
On the 2:00 x 5:
250m Run

4. Gymnastics Strength
Straight Arm Strength
3 Sets: 
50Ft Two-Handed OH Carry
20 Tuck-Ups
50Ft Farmer’s Carry
10 ½ Hanging Leg Lifts
*Rest as needed between sets
 

Class

1. Power Snatch
Build to Heavy Set of 2

2. “Fast Lane”
For Time: 
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Bike

*Thank you CompTrain for the awesome programming.
 

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Monday - February 19th, 2018

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Monday - February 19th, 2018

Class

"Iron Lung"

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14) 
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4: 
21/15 Calorie Row
21 Wallballs (20/14) 
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14) 
15 Pull-ups

*Thank you to CompTrain for the awesome programming.

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Saturday - February 17th, 2018

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Saturday - February 17th, 2018

“Heave-ho”
Teams of 3:
AMRAP 25:
150 Calorie Bike
75 Thrusters (95/65)
10 Rope Climbs
150 Calorie Bike
75 Power Snatches (115/80)
10 Rope Climbs
150 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs

*Thank you CFNE and CompTrain for the awesome programming!

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Tuesday - February 13th, 2018

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Tuesday - February 13th, 2018

“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20”)
21/16 Calorie Assault Bike
Max Power Cleans (115/80)
-rest 3 minutes-
AMRAP 3:
21 Box Jump Overs (24/20”)
18/14 Calorie Assault Bike
Max Power Cleans (135/95)
-rest 3 minutes-
AMRAP 3:
18 Box Jump Overs (24/20”)
15/12 Calorie Assault Bike
Max Power Cleans (155/105)
-rest 3 minutes-
AMRAP 3:
15 Box Jump Overs (24/20”)
12/10 Calorie Assault Bike
Max Power Cleans (185/135)

*Thank you CFNE and CompTrain for the awesome programming!

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Monday - February 12th, 2018

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Monday - February 12th, 2018

Workout of the Day

1. Overhead Squat
Heavy Single

2. “Over and Over”
9-15-21:
Chest-to-Bar Pull-Ups
Burpees
Overhead Squats (95/65)

*Thank you CFNE and Comptrain for the awesome programming!
 

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