Tuesday February 28, 2017

Skill5x2 hang power clean 
Workout

12 min AMRAP 

3 rope climbs

12 shoulder to ovhd 135/95

36 dubs 
Post 

Core

3 rounds

20 abmat sit-ups 

30 grasshoppers 

20 v ups

Monday February 27, 2017

Skill

Ring Muscle Up progression-Goal here is to learn the steps to a strict muscle up and build pulling strength and muscle balance through the movement.

*if coach sees you are proficient at this he/she will help you get your first Muscle Up!

Workout21-15-9

Thruster 75/55

Pullup

Run 400m or Row 500m

Thursday February 23, 2017

Skill

12 min emomMin 1: :20 overhead 

barbell hold

Min 2: :20 deadlift hold

Min 3: :20 Front Rack

hold

May have 3 separate bars
Wod:

3 rounds 

Run 400m or Row 500m

15 box jumps 24/20

60′ bear crawl

2.22.17

Skill:

:30 on/:30 off x 10 min

Double undersor double 

under practice
Wod:

Run 800m or Row 1 k

then

3 rounds*

20 ring dips

20′ r arm ovhd lunge

20′ l arm ovhd lunge
*Second round switch 

from ovhd to front rack 

lunge. Third round 

switch to farmer lunge.
RX 50ish/35 ish lbs

Tuesday February 21, 2017

Skill

10 min of HSPU practiceor

7 min AMRAP

max HSPU*

*5 box jumps top of every

minute
Wod:

tabata

(:20 on/:10 of x 8 rounds 

of each)

Hollow Rock

Row

KB Swing