Workouts

Monday --- 2.24.2020

STRENGTH
E2MOM 10
Split Jerk x5 reps
*Use heaviest weight across all sets

METCON
For Time
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps

50/35 Calorie Bike

3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps

Tuesday --- 2.25.2020

STRENGTH
EMOM 10
Strict Press x3 reps
*Work up to heavy weight

METCON
10 Rounds for Time
-200m Run
-10 Russian KB Swings (70/55)
-30 Double-Unders
*10/8 cal machine if raining
*Mod = 30 secs of DU attempts or 2:1 singles

Wednesday --- 2.26.2020

STRENGTH
EMOM 10
Bench Press x 2 reps
*Use heaviest weight across all 10 sets

METCON
For Time:
-100ft DB Walking Lunges (50s/35s)
-21 Burpee Pull Ups
-100ft DB Walking Lunges
-15 Burpee Pull Ups
-100ft DB Walking Lunges
-9 Burpee Pull Ups
-100ft DB Walking Lunges
*Holding weights in both hands at your sides

Thursday --- 2.27.2020

SKILL WORK
EMOM or E2MOM 10
-1 Rope Climb (Comp = Legless)
*If you don’t have rope climbs, use this time to practice form/technique

METCON
AMRAP 20
-12/9 Cal Bike Sprint (Comp = 15/12)
-10 GHD Sit-ups
-8 Devils Press (35/20) (Comp = 50/35)
*If you aren’t proficient with GHDs, take your time or modify 2:1 abmat sit-ups… safety first!

Friday --- 2.28.2020

STRENGTH
E2MOM 10
-Sumo Deadlift x 5 reps
*Work up to a 5RM for the day
*Continuous movement, no drop singles or pause singles

METCON
For Max Cals
-2:00 Machine of choice
-20 Front Squats (115/75) (Comp = 155/105)
-2:00 Machine
-20 Hang Power Cleans (115/75) (Comp = 155/105)
-2:00 Machine
-10 Front Squats
-2:00 Machine
-10 Hang Power Cleans
-2:00 Machine
*Hang to slightly above the knee and partial squat in catch for cleans

SATURDAY --- 2.29.2020

NOW AT 9AM --- Come to the box and find out :)

TRY US OUT