Friday 24, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

OPEN 17.1 today

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Thursday 23, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Strength:

Floor Press

10-10-10-10-10

Metcon:

3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 Goblet squats 32/24kg

Wednesday 22, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coaches choice

Strength:

Snatch

3-3-3-3-3

Metcon:

Oh this chipper.....

50 of each of the following

Calorie row
Wall ball 20/16lb
Deadlift 102.5/70kg
KB swing 32/24
Front squats 70/50kg
Calorie on the air dyne

Tuesday 21, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coach Derek is killing it with his ab destruction

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

10 min EMOM
8 burpees
30 double unders

Right into

10 min EMOM
6 toes 2 bar
6 OHS 60/42.5kg

Monday 20, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

6am coach choice

Strength:

OHS

3-3-3-3-3

Metcon:

27-21-15-9

Shoulder to Over head
Box jump overs

27=70/47.5kg
21=75/525.5kg
15=85/55kg
9=92.5/60kg

30/24 inch box

Friday 17, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

100 double KB sit ups

Strength:

Sumo deadlifts

5-5-5-5-5

Metcon:

5k row

Thursday 16, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 toes 2 bar

Strength:

Floor press

3-3-3-3-3

Metcon:

It is Lexi's 22nd BIRTHDAY!!!!

22 minute AMRAP

2 snatch 60/40kg
16 wall balls 20/16lb
95 double unders

Wednesday 15, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Skill:

100 ab mat sit ups - add weight

Strength:

Push press

3-3-3-3-3

Metcon:

27-21-15-9

Deadlifts
Box jumps

Deadlifts weight increases each round
27 = 80/60kg
21 = 100/80kg
15 = 120/100kg
9 = 140/120kg