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Yearly Archives: 2017

Friday 3.24.17

WARM UP

Buy in: Row 600m/500m then, 3rds:5 air squat with a pause at bottom, 5 down dog push ups, 15' walking lunges

SKILL WORK

Back Squat 3x5
2x10 lite weight warm up set
3x5 increase weight each time

METCON

WcG Bencmark
3RFT: 12 SDLHP, 9 BBJO, 6 HSPU 3 Wall Walk

CASH OUT

happy bday Tara: 40/20 - 40sec plank, 20sec rest, 40sec wall sit, 20 sec rest, 40sec hollow hold, 20sec rest, 40 sec

Thursday 3.23.17

WARM UP

on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

SKILL WORK

Burgenger Skill & Transfer

METCON

4 rds: 250m row, 3 x1 hang snatch, 2 OHS then,... 3 rds: 10KB swing 10kb goblet, 1rd: 4 rope climb

CASH OUT

tabata 20/20 - bridges, v sit ups, k2e sit-ups

Wednesday 3.22.17

WARM UP

600m row - 3 rds 5reps of 5second static air squat, 5 jump squats, 5 push ups

METCON

WcG Jaguar Sprint 2
5 rds: 10 cal bike, 10 box jumps, OH walking lunge down, 10 ball slam, 10 k2e repeat

CASH OUT

optional - skill work / foam roll

Tuesday 3.21.17

WARM UP

on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

SKILL WORK

Power Clean
12 minutes of work to build to a moderate 2rep

METCON

Wcg Trilpet - Clean FSQ, CTB PU
12 Min EMOM
1 Squat Clean (scalingis power clean)
2 FSQ
3 CTB push up
repeat - add one rep ea. until you cannot finish within the minute - then establish your rep scheme

CASH OUT

4rds: 25DU 25 sit ups any style