Week of 2019.02.25 Preview

Feb 24, 2019

Microcycle Preview

  • Monday: lunges and dumbbell rows
  • Tuesday: power clean and push jerk
  • Wednesday: gymnastics
  • Thursday: long emom
  • Friday: Open workout 19.2
  • Saturday: team workout

Saturday 2019.02.23

Feb 22, 2019

Conditioning

In teams of 3, complete each round relay style

Round 1

  • 21 Alternating Dumbbell Snatches (50/35)
  • 21 Box Jump Overs

Round 2

  • 15 Alternating Dumbbell Snatches
  • 15 Box Jump Overs

Round 3

  • 9 Alternating Dumbbell Snatches
  • 9 Box Jump Overs

Round 4

  • 27 Dumbbell Power Cleans (50/35)
  • 27 Burpee Box Jump Overs

Round 5

  • 18 Dumbbell Power Cleans
  • 18 Burpee Box Jump Overs

Round 6

  • 20 Dumbbell Box Step Overs

Thursday 2019.02.21

Feb 20, 2019

Strength

L-Sit

  • 5 x :20

Rest as needed.

Conditioning

Every minute on the minute for 15:00:

  • Minute 1: 30m Forward Crawl
  • Minute 2: :45 Sandbag Hold
  • Minute 3: :45 Farmer’s Hold

Wednesday 2019.02.20

Feb 19, 2019

Due to inclement weather all morning classes (0530, 0630, & 0900) are canceled today. Please be safe!

Strength

Every minute on the minute for 10:00:

  • 2-4 Muscle Ups

or

  • 5-7 Kipping Pull Ups

or

  • 5 Ring Rows + 5 Kip Swings

Conditioning

Complete as many rounds as possible in 20:00:

  • 12 Calorie Row
  • 10 Toes to Bar
  • 8 Shoulder to Overhead (135/95)