Week of February 5, 2018

Monday

Overhead Squat

Heavy Single

“Over and Over”

9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that you are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.

Tuesday

“Come Clean”

AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Schwinn Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Schwinn Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Schwinn Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Schwinn Bike
Max Power Cleans (185/135)

When you finish the bike, complete as many power cleans as possible, which is the score today.

Wednesday

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Looking for a slightly heavier load on the barbell today, but something that you could still complete for anywhere between 15-20 repetitions when fresh. Stagger groups by 1:00 or 1:30 today based on equipment availability.

Thursday

"Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics

Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories
500 Meter Row

Today's workout gives you the opportunity to set a new PR and/or establish new benchmarks for yourself. 

Friday

“Tread Water”

For Time:
2k Row
150 Double Unders
10 Rounds of Cindy