Workout of the Day (Wednesday March 15, 2017)

Technical:

 

5 x 4 Hang Power Snatch

 

Metabolic:

 

Complete 5 Rounds of:

 

21 Cal Row

15 Wall Ball

9 Power Snatch 95-115/65-80

 

Stabilization:

 

50 HSPU’s

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Workout of the Day (Tuesday, March 14, 2017)

Technical:

5×3 OHS

Metabolic:
Every 2:30 x4 rounds complete:
50 Double Unders
10 Back Squats 185-205/135-155
Rest 2mins.
750m Row
30 Burpees over Rower

Stabilization:
100 KB Seated Twists

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Workout of the Day (Monday March 13, 2017)

Technical:

 

5 x 4 TnG Deadlift

 

Metabolic:

 

Complete 3 Rounds of:

 

10 Deadlifts 225-275/155-185

20 Alt Pistols

250 m Run

 

Stabilization:

 

50 Toe to Bar

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17.3 Standard Video

Heat times will start at 7:40 and run every 20 minutes.  This is a weird one for logistics, so there may be a bit of down time.  So, we will have two clocks going, if nobody is going due to the time caps and you are ready, feel free to get yourself going!  I will limit each heat to 5 guys and 5 girls so that way each person has two bars and I’ll set it up to where you will not have to change your own weights, with that said, I will need some help with not only judging, but loading weights too…

 

 

WORKOUT 17.3 Rx’d
(Ages 16-54)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
*Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
minutes.
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Workout of the Day (march 9, 2017)

Technical:

5 x 3 Power Clean

Metabolic:

500 m Row/ 400 m Row/ 300 m Row
50/ 40/ 30 Air Squats

Stabilization:

 

HSPU Practice

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Workout of the Day (Thursday March 9, 2017)

Technical:
5 x 3 Thrusters

Metabolic:
Partner A completes one round, then B goes. For a total of 8 rounds of:

10 Box Jump Overs
20 OH Lunges (53/35)
100 m Sled Sprint (2 plates and a 25/1 plate and a 25)

Stabilization:
4 x max time Narrow OH Hold

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Workout of the Day (Wednesday March 8, 2017)

Technical:

 

Build to a heavy Bear Complex

Power Clean+Front Squat+S2OH+Back Squat+S2OH

 

Metabolic:

 

5 Rounds of:

 

5 Bear Complex 155/115

10 Pull-Ups

 

Stabilization:

 

Tabata Sit-Ups until 100

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Workout of the Day (Tuesday, March 6, 2017)

Technical:
6x 1 P. Clean+ 1 Hang (squat) Clean

Metabolic:
12min. AMRAP
15 KB Swings
12 Bar Facing Burpees
9 P. Cleans 135/95

Stabilization:
Heavy Single Strict Press

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Workout of the Day (Monday march 6, 2017)

Technical:

5 x 3 Front Squats

Metabolic:

Complete 5 Rounds of:

5 (full) Cleans 225/155
10 HSPU

Stabilization:

5 x 10 Back Extension

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17.2 Mobility Video

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