Month: January 2017

ROW-HPC-BJ-DU

COACHES WARMUP STRENGTH/SKILL 5min EMOM 5 Hang Snatch THEN… 60 calorie row 12-9-6-3 Hang Power Clean (155/105) Box Jump (30/24) 120 Double Unders

FRAN WITH A CATCH

COACHES WARMUP STRENGTH/SKILL 10min EMOM 2 Front Squats building THEN… “FRAN” 21-15-9 Thrusters (95/65) Pullups or GPP* 15-12-9 Thrusters (115/75) C2B *4min CAP for GPP & 8min CAP for Rx. Perform 50 burpees if you do not finish under the time cap.

PARTNER CHIPPER

IN TEAMS OF 2 2k row 50 HSPU 40 Hang Power Cleans (125/85) 30 Box Jumps (30/24) 20 Push Jerks 10 Muscle Ups

RUN-FS

COACHES WARMUP STRENGTH/SKILL Back Squat; 5,4,3,2,1 THEN… 7 rounds 200M run 7 Front Squats (135/95, GPP: 165/110)

DEATH BY C2B & HSPU

COACHES WARMUP STRENGTH/SKILL ABS COACHES CHOICE THEN… DEATH BY PULLUPS & PUSHUPS GPP C2B & HSPU ON THE 1st minute perform 1 Pullup & 1 Pushup ON THE 2nd minute perform 2 Pullups & 2 Pushups …and so on until the work cannot be completed within the given minute


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