February 2015

Opener:
5 Rounds
Partner Band Sprints

Headliner:
5 RFT
10 Burpees
35 Double Unders

After Party:
2 Rounds
1 Min Max Effort – Airdyne
Rest 3 minutes between rounds

Skill/Strength:
EMOM20 – 1 Snatch

Metcon:
AMRAP8:
10 Situps
10 Box Jumps (24″/20″)
15 Situps
10 Box Jumps
20 Situps
10 Box Jumps
25 Situps
10 Box Jumps
etc.

Gymnastics:
4 Rounds (not for time)
:20 ring support hold, 3 sec tempo descent, 2 sec pause at bottom.
8 Hollow body band pulls

Metcon:
2 Rounds
In 4 minutes:
Row 500m
Max Pushups
Rest 1 minute
In 4 minutes:
75 Air Squats
Max DB Snatches (Rx= 50/30) (CRX= 70/50)
Rest 2 minutes

Strength:
Front Squat 5×3 (82%)

Metcon:
3 RFT
40 Double Unders
20 Pullups
20 Clean & Jerks (95#/65#)

After Party:
Wrist/Forearm Mobility

Barbell Club 10am
Open Gym 11am-1pm

Strength:
5 Deadlifts every :30 for 5 minutes
(275#/205#)

Metcon:
50 S2OH (135#/95#)
60 Box Jumps (24″/20″)
70 T2B
80 Row (cal)
90 Burpees
100 Double Unders (each)

Teams of 2, One partner works at a time.

Strength:
Shoulder Press 7×1 (80%)

Metcon:
10 Round Partner Relay
(5 Rounds each)
30 Wall Balls (20#/14#)
20 Cal Row

‘Yoursday’
Work those weeknesses!

Suggested Strength:
Back Squat 4×9 (76%)

Skill/Strength:
EMOM10
1 High Hang Clean

Metcon:
For Time
400m Run
21 Power Cleans (135#/95#)
3 Rope Climbs (15′)
400m Run
15 Power Cleans
2 Rope Climbs
400m Run
9 Power Cleans
1 Rope Climb

Gymnastics:
4 Rounds (not for time)
2 Wall Walks + :20 HS Hold
10 Superman Rocks

Metcon:
5 Rounds
10 Pistols
10 Pullups
10 Box Jumps (24″/20″)
10 KB Swings (53#/35#)
-rest 1 minute

Score = Fastest Round, Slowest Round.

Finisher:
AMRAP2 – Strict Situps