Monday 2017.01.16

We are running a normal schedule today.  We hope you enjoy your day off and have some time to come in and sweat with us.

Programming Note for the Week [Late Off-Season]: MetCons are still the biggest priority. Prioritize your workouts to spend the majority of your effort towards the conditioning. Workouts are being created to make you think more about pacing and strategy prior to starting. Try to come up with a gameplan prior to starting and use information about how the workout goes to plan future workouts. It would also be helpful to perform some foam rolling of the major muscle groups used during training (after training). There is less rest time between days and movements trained this month. This is to get used to specific movements we’ll see in the Open (Overhead squats, thrusters, wallballs). Gonna be a lot of squatting!

Fitness:

With a 20 minute continuously running clock…

Minutes 0-5:

• Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 5-10, AMRAP (as many rounds as possible) of:

•  10 Calorie Assault Bike
•  7 Toes to bar

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

• Pull-up
• Barbell Snatch or Kettlebell Swings (53/35)

Minutes 15-20, AMRAP of:

• 7 Pull Ups
• 7 Barbell Overhead Squats or Goblet Squats (53/35)

Performance:

With a 20 minute continuously running clock…

Minutes 0-5, complete AMRAP (as many rounds as possible) of:

• 10 Calorie Assault Bike
•  7 Toes to bar

Minutes 5-10:

• Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

• Pull-up (Competitors: Chest to Bar Pull-up)
• Barbell Snatch

Minutes 15-20, AMRAP of:

• 7 Chest to Bar Pull-ups (Competitors: Muscle-ups)
• 7 Barbell Overhead Squats

Optional Independent Work

3 Sets:

• 3 Snatch Pull @100% of 1 rep max
• 2-3 Wall Walks (try to balance a handstand at the top of each rep)
• 8 Dumbbell Curl each arm