WOD: Friday, 28 February

STRENGTH

Hang Squat Snatch

Find a 3 Rep Max

*Do not drop the bar

METCON

E4MOM x16 (Every 4 minutes for 16 minutes):

15 GHD Sit-Ups

9 Squat Snatches (135/95)

6 Bar Muscle Ups

WOD: Thursday, 27 February

TIME TRIAL

500-meter row

METCON

21-15-9:

Wall Balls (20/14)

Burpees

WOD: Wednesday, 26 February

STRENGTH

15 min to work to a smooth single

1-Power clean +1-Hang Power clean

METCON

3 rounds

8 HSPU

8 power cleans 185/115

80 double unders

8 power cleans 185/115

8 HSPU

Rest 2 min between rounds

*Target time is 5 min per round; scale to achieve time domain

WOD: Tuesday, 25 February

STRENGTH

Push press

7x2@80%

* If you don’t have a 1RM work to a heavy double

METCON

20 min AMRAP:

400 meter run

50 FT walking lunges

25 shoulder to overhead 95/65

* Scale to complete 6 rounds 

WOD: Monday, 24 February

Welcome back, Centurions!

STRENGTH

Front Squat:

5x5@80%

* If you don’t have a 1RM work to a heavy set of 5 reps

METCON

21-15-9:

Deadlifts (225/155)

Chest-to-Bar Pull-ups 

WOD: Saturday, 22 February

Teams of 2!

For Time:

3k Row (cumulative w/partner in plank)

Then…

50 Synchronized Burpee Box Step-Ups (24"/20")

50 Cumulative Wall Balls (20/14)

50 Synchronized Walking Lunges

WOD: Friday, 21 February

STRENGTH (Dynamic effort. Be explosive)

Deadlift

8x2 @ 80%

Scale: For those without a 1RM for calculation, work up to a moderate 2 rep.

METCON 

AMRAP 5 min

50 Double Unders

10 Thrusters (95/65)

5 min rest

AMRAP 5 min

35 Double Unders

7 Thrusters  (135/105)

WOD: Thursday, 20 February

"Barbra"

5 Rounds

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

*3 min rest between rounds

WOD: Wednesday, 19 February

TECHNIQUE

Power Clean and Jerk

5x3 @80%

*If you don’t have a 1RM for calculation, work to a heavy triple.

** Drop and reset. No cycling!

***Is this too many asterisks?

METCON

For Time:

25 Power Clean and Jerk 135/95

50 Bar Facing Burpees

WOD: Tuesday, 18 February

Welcome back, Centurions!

STRENGTH

Back Squat 5x3 @ 80%

METCON

21-15-12-9:

200m Run

Toes to Bar

Rest 3 min...

21-15-12-9:

200m Run

Handstand Push-Ups

Sunday, 16 February

Closed/Rest Day

Let's be honest. You probably need one after this week. Rest days are essential for athlete development, as it's during rest (particularly sleep) that the body reconstructs and improves!

WOD: Saturday, 15 February

"Nancy"

5 Rounds for Time:

400m Run

15 Overhead Squats (95/65)

WOD: Thursday, 13 February

Strength

1 RM bench press

Then...

Met-con!

2 sets of...

3 Rounds:

15 Deadlifts (185/125)

15 Bar Facing Burpees

5 minute rest between sets.

WOD: Wednesday, 12 February

Strength:

15 min to work to a heavy clean and jerk 

Met-con: 

For time 

200 Double Unders 

30 GHD sit ups 

20 Kettlebell Snatches (70/53)

30 GHD sit ups

20 Power Cleans (155/105)

30 GHD sit ups 

**NOTE: The gym is closed on Friday, Sunday, and Monday. We will have only the 10:30 class on Saturday. There will be no 0700 Class.

WOD: Tuesday, 11 February

For time!

27-21-15-9 of:

Front Squats (95/65)

50 Foot Handstand Walk

5 min rest, then...

21-15-9 of:

Front Squats (135/95)

50 Foot Handstand Walk

WOD: Monday, 10 February

Monday

2 Sets of the Following:

3 Rounds of:

50 walking lunges

5 C2B + 5 T2B

And...

3 Rounds of:

30/24 cal row

10 HSPU

Then a 5 minute rest between sets.

3 - 5 FEB Workout

Monday
Warm up
400 meter run
Then
Barbell warm up
Met-Con
21 bar facing burpees
21 Power clean and jerk 115/75
15 bar facing burpees
15 Power clean and jerk 115/75
9 bar facing burpees
9 Power clean and jerk 115/75
rest 5 min
15 bar facing burpees
15 Power clean and jerk 135/95
12 bar facing burpees
12 Power clean and jerk 135/95
9 bar facing burppes
9 Power clean and jerk 135/95
rest 5 min
12 bar facing burpees
12 Power clean and jerk 155/105
9 bar facing burpees
9 Power clean and jerk 155/105
6 bar facing burpees
6 Power clean and jerk 155/105

Tuesday
Warm up
Barbell warm up
Then
Clean and jerk breakdown
Strength
In 15 min find a heavy
2 squat clean and 1 Jerk
Met-con (35min cap)
5 sets
400 meter run
25 wall balls
400 meter run
25 T2B
** rest 4 min b/t sets

Wednesday
Warm up
5 rounds
10 Box step ups
10 PVC Pass throughs
10 PVC OHS
Met-con
4 sets
21 Box jump overs 24/20
15 Overhead squats 135/95
3 bar muscle ups
15 Overhead squats 135/95
21 box jump overs
**rest 5 min B/T sets