What's Going On?

January 25, 2016

Warm-up

Run 300m
10 Pushups
10 Situps
10 Squats
10 Lunges
10 C and Ds
10 Pullups
10 Pass Throughs
10 Band Pull Aparts

Weightlifting

Bench Press (10-8-6-4-2)

Narrow Grip

Metcon

Metcon (Time)

21-15-9
Row for Cal
KB Swing 70/53#
Hand Release Push Ups

Cool Down

3 Rounds
1 Min Airdyne or Row 90%
1 Min Rest
1 Min Squat Stretch

January 22, 2016

Warmup:
Coaches Choice

Hero WOD:

January 21, 2016

Warm-up

Banded Hip Mobility
Banded Shoulder Mobility
Banded Chest Mobility
Building Reps

Weightlifting

Bench Press (5-5-5-5)

Shoulder Press (3-3-3-3)

Accumulate 50 Ring Dips

Metcon

Metcon (AMRAP - Reps)

Tabata Dubs
Tabata KBS 70/45#
Tabata Dubs

January 20, 2016

Warm-up

Group Foam Roll
Group Dynamic Mobility
Group Joint Mobility

Metcon

Metcon (AMRAP - Rounds)

10 Min AMRAP
*Teams of 3-4
1 Sled Sprint (There and Back, 135/90#)
5 Burpees
10 Goblet Squats 53/35#
**Alternating teammates for full rounds

Metcon (4 Rounds for reps)

Every 5 Min for 20 Min (4 rounds)
10 Strict Press 135/85#
15 Toes to Bar
Row 250 M

Open Prep

January 18, 2016

Warm Up

2 Rounds
Run 200 M
10 Walking Lunges
10 Pushups
10 Squats
10 C and Ds
10 Band Pull Aparts

Weightlifting

Deadlift (4-4-4-4)
No Bounce

Metcon (AMRAP - Rounds and Reps)

16 Min AMRAP
 20 Cal Assault Bike
 2 Deadlifts 275/185#
 5 HSPU

Open Prep

Metcon (4 Rounds for reps)
4 Rounds of:
3 Min AMRAP
30 Double Unders
10 C2B Pullups
 **Rest 2 Min Between

Power Building

6 Heavy Trips of Each of the Following Sled Drags:

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