“All Laid Out…”

Posted: January 16, 2017 in Uncategorized

Again… All Laid Out For You…

ALRIGHT… HERE WE GO!!!

MetCon…

As Many Reps As Possible in 12 Mins:

2 Rep Progression…

2 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.)

2 Box Jumps (Rx’d: M-24″/F-20″…)

2 Burpees…

4/4/4…6/6/6…8/8/8…10/10/10… So On & So On!!!

Once Your Heart Rate Gets Under Control… At Your Own Pace…

Strength: Front Squat…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps… Done For The Day!!!

Tuesday…

MetCon…

For Time: From The Ground…

400 Meter Run

12 “Shoulder To OverHeads” (Rx’d: M-135lbs/F-95lbs…)

12 Ring Push Ups (Rx’d: M&F- On Toes/Chest To Rings… MOD: Coaches Choice…)

300 Meter Run

9 “STOHs”

9 Ring Push Ups

200 Meter Run

6 “STOHs”

6 Ring Push Ups

100 Meter Run

3 “STOHs”

3 Ring Push Ups… TIME!!!

Once Your Heart Rate Gets Under Control… At Your Own Pace…

Strength: Push Press…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps… Done For The Day!!!

Wednesday…

Strength: DeadLift…

MetCon…

Rx’d: M-53lbs/F-35lbs… Go Heavier If You Want…

For Time:

250 Meter Row

20 Russian KettleBell Swings

20 KettleBell Sumo Deadlift High Pulls

250 Meter Row

15 Hand Release KettleBell Swings

15 KettleBell Sumo Deadlift High Pulls

250 Meter Row

10 American KettleBell Swings

10 KettleBell Sumo Deadlift High Pulls

250 Meter Row

5 KettleBell Flippitty Do-Dahs

5 KettleBell Sumo Deadlift High Pulls… TIME!!!

Once Your Heart Rate Gets Under Control… At Your Own Pace…

60%- 10 Reps

70%- 8 Reps

80%- 6 Reps

90%- 4 Reps… Done For The Day!!!

Thursday…

AS SOON AS YOU COME IN… PERFORM A 500 METER ROW… PARTNER UP… & PERFORM THE JUNK YARD DAWG WARM-UP… THEN GRAB YOUR BARBELL… & WAIT UNTIL EVERYONE IS DONE… THEN AS A CLASS WE’LL GO THROUGH THE BURGENER WARM- UP… THEN…

MetCon… Rest Day!!!

Strength…

You Will Have 20 Mins To Perform 30 Snatches @ 60% Of Your 1 Rep Max… All Singles…

Then…

You Will Have 20 Mins To Perform 30 Clean & Jerks @ 60% Of Your 1 Rep Max… All Singles…

Friday…

Strength… Rest Day!!!

MetCon… ???

Saturday…

8AM: Olympic Lifting

10AM: GRID WOD

Sunday… Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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