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.