Wednesday & Thursday; Jan 21-22

Wednesday & Thursday; Jan 21-22

Wednesday & Thursday; Jan 21-22

It’s coming….starts Feb 26…and we’ve got some really cool stuff in store for everyone including our awesome Friday Night Lights & a new mini-team competition…stay tuned.

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Wednesday’s Training;

Fitness/Performance/Sport; 

A. Hang Squat Snatch; 10 min EMOM x1 rep;

F; Hang Power Snatch/OHS x3 reps

P; 50 60. 70 80-85% across

S; 50 60 70 80 85-90% across

B. Deadlift Progression;

One set every 2 min for 10 min;

10×50%

10×60%

8×65%

8×70%

6×80%

C. 30x DB Man Makers for time

 

Max Aerobic Power; 7:30am + 6:30pm

6 min on 2 min off x3 stations;

1. 3x Burpee 3x Pull Ups

2. 8x KB Swings 4x Box Jump/Step Over

3. Row for Cal

 

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And coming Thursday;

Fitness Only; 6:30
Skill; Overhead Squat 4×5 rest 60-90 sec

WOD; 15 min AMRAP;
30 seconds on 30 seconds off
max reps
1. Overhead Squats
2. Ball Slam
3. 5m Shuttle Run

F/P/S; Note; 4:30pm is Firebreathers & requires a test in.
Ax4. Rowing; Building on repeats from 2 weeks ago;
F; 200m rest 3 min
P; 250m rest 3 min
S; 300m rest 3 min

B. Death by 10 meters; Shuttle Runs

C. Core work
F; Accumulate 180 seconds plank hold
P/S; Accumulate 180 seconds of Front Leaning Rest on Ring