February 10, 2019
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Monday, 2/11

Partner Met Con 6 Synchro Toes to Bar before each round 15/12/9/6/3 Single Arm DB C&J (per side) 3/6/9/12/15 Burpee Box Jump overs Both partners perform 6 T2B (at the same time, ideally in sync) First partner does round of 15 DB Hang Clean and Jerk per side, then 3 […]
February 10, 2019
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Programming Preview: Week of 2/11

Monday, 2/11:  Partner Met Con – Synchro T2B, Alt Single DB Clean and Jerk, and Burpee Box Jump Overs Tuesday, 2/12: Front Squats & 3 Rounds for Quality – Alt DB Pistols, Single Leg KB RDL, Hollow Rocks, and Side Plank Wednesday, 2/13: Snatch Complex & Met Con – Double Unders […]
February 9, 2019
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Sunday, 2/10

Strength RDL (25 Minutes) Prep: 1×10 w/ bar, 3×5 working up Work: 4×5 at same weight Met Con Prep (10 Min) 1×3 Hang Hi Pulls+ 3 Han Power Cleans+ 3 Strict Press (Bar) 2×3 Hang Power Cleans+3 Push Press working up 2x:30 Row+3 Deadlifts+3 Hang Power Cleans+3 Push Jerk (last […]
February 8, 2019
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Bring-a-Friend Day, 2/9

Met Con Working 1 Min On/1 Min OFF (18 working intervals cap) 25 DB Devil Press 50 Squats 75 Ab Mat Sit Ups 25 Burpees 50 OH Plate Lunges 25 Burpees 75 Ab Mat Sit Ups 50 Squats 25 DB Devil Press Reminder: Bring-a-Friend Day, Saturday, 2/9/19 at both U […]
February 7, 2019
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Friday, 2/8

Met Con EMOM 24 (6 Rounds each) A) Row 15/12/9/6 Cals (under :40) B) 15 KB Swings C) Bike 12/8/6/4 Cals D) 12 OH Plate Lunges 2 Rounds NFT 10 DB/KB Side Bends/side 20 Plate Russian Twists (10 controlled taps/side) 30 Spider Plank (pause w/ knee at arm, front foot […]
February 6, 2019
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Thursday, 2/7

Strength Squat Clean (30 Min) Prep: 1×2 Three Position Pause extensions 2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front Squats 3×1 Hang Power Clean+ 2 Power Cleans Work: 4×1 Hang Clean+2 Power Cleans 3×1 Power Clean Met Con For Time (7 Min Cap) 5-4-3-2-1 Squat Clean (~85% heaviest clean above) […]
February 5, 2019
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Wednesday, 2/6

Met Con 4 Rounds 1 Min Max Handstand Push Ups* 1 Min Rest Then 4 Rounds 1 Min Max Strict Knees to Elbows 1 Min Rest Then 4 Rounds 1 Min Max Dips (Ring/Bar/Box) 1 Min Rest Then 4 Rounds 1 Min Single Arm DB Row (Alternate every 5 Reps) […]
February 4, 2019
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Tuesday, 2/5

Strength Front Squats (30 Min) Prep: 1×10 w/bar, 3×4 working up Work: 5×4 at same weight Met Con For time (Min Cap) 3-6-9-12-9-6-3 DB Squats* 30 Double Unders between each round
February 3, 2019
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Monday, 2/4

Met Con Working 1 Minute On/ 1 Minute Off, complete for time (15 Working Minute Cap) 30 Alt DB Snatch (M: 50/40/30, W: 35/25/20) 15 Pull Ups 30 Burpees 15 Pull Ups 30 Box Jumps 15 Pull Ups 30 Burpees 15 Pull Ups 30 Alt DB Snatch