Monday, February 26th, 2018

Monday, February 26th, 2018
Programming 2/26 – 3/3
MONDAY
METCON

5 rounds for time: 
Run 400 meters, 
15 American Swings (53/35 lbs), 
15 pull ups
*Time Cap: 25 minutes

 
TUESDAY
OLYMPIC LIFTING
Every 2 minutes for 7 sets
1 clean + 1 hang clean + 1 split jerk
*Build over the 7 sets. 
*take 3 warm up sets with light load prior to starting 
METCON
Teams of 3 
:20 work / :10 second rest x 24 intervals
Cycle through the 3 stations:
Assault bike for max calories,
Medicine ball clean (30/20 lbs),
Shoulder tap push ups
*All 3 team members are working, but start at a different station. After every 20 second work interval, teammates rotate to the next exercise. Score is total reps. 

 
WEDNESDAY
SKILL WORK
The Handstand Push Up
METCON
17 Minute AMRAP: 
5 Hang power cleans (165/115 lbs), 
8 Handstand push ups, 
11 toes to bar, 
14 calorie row,
*rest 1 minute between rounds*

WEIGHTLIFTING CLASS (6:30pm – 7:30pm
)
A) Technique Primer
2 high hang snatch + 1 pause OHS x 5 sets (light weight)
*for the high hang snatch, be sure to keep the shoulder behind the bar through the dip. 
B) Every 1:15 x 10 sets (building) 
1 pause snatch (just below knee) + 1 hang snatch 
THURSDAY
METCON
On a 24 minute clock:
In teams of 2
Bike 12/8 calories, 
Run 200 meters, 
15 slam balls (30/20 lbs)
*P1 completes the bike and the run, once he or she finishes the run and starts the slam balls, P2 then starts the next round on the bike. 
ACCESSORY
Ring Planks 5 x :30 seconds

 
FRIDAY
METCON
18.2????
SATURDAY: 
METCON

From now through the end of March, Saturday’s workout will not be posted due to Friday’s workout being unknown. 
*You can count on Saturday’s workout being a fun, energized, longer team style workout.