Monday - 2/17/2020

Monday - 2/17/2020
"Being the best you can be...That's doable. That's possible for anybody if they put their mind to it." -- Captain Marvel
Metcon
Metcon (Time)
At 0:00 Part A - For time
"DB Grace"
50 Clean and Jerks 50/35
Metcon (Time)
At 15:00 Part B - For time
50/40 CAL Bike
Rx+
Only choose RX+ if you have a "Grace’ time of sub 2:30
Squat Clean to OH @ 50/35 OR HEAVY 70/45 "Grace"

Saturday - 2/15/2020

Saturday - 2/15/2020
“The best revenge is to live on and prove yourself.” – Eddie Vedder
Metcon
"HOMEBASE GONE BAD" (3 Rounds for reps)
HOMEBASE Gone Bad
In teams of 3
3 minutes at each stations - 1 minute rest/ transition to next station
Row for Cals
Hang Clean to OH 95/65
Wall Balls 20/14
Burpee Box Over 24/20
Bike for Cals
HomeBase Athlete
Overhead Squat (E2MOM 10 (4 OHS AHAP NO MISSES))
+
2 legless rope climbs or 3 leg assisted climbs
Metcon (Time)
15-12-9-6-3
Power Cleans 135/95
TTB
* Goal is unbroken sets throughout, rest & recover during transitions

Friday - 2/14/2020

Friday - 2/14/2020
“Push that snooze button and you’ll end up working for someone who didn’t.” – Eric Thomas
Strength
Deadlift (1RM & 5RM )
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
1-Mile Run (Time)
Max Effort 1-Mile Run
-MAKE UP ANY TESTS YOU MISSED!

If you're caught up below is your workout:
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
*Ascending 2's
2 Deadlifts 225/155
2 Slam Balls 30/20
2-4-6-8-etc....

DAY 38 Thursday - 2/13/2020

DAY 38 Thursday - 2/13/2020
“Never interrupt someone doing what you said couldn’t be done.” — Amelia Earhart
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Midline Work
Metcon (No Measure)
4 rounds
15s V-ups
15s Tuck Crunches
15s hollow body hold
15s Superman hold
30 s rest

DAY 37 Wednesday - 2/12/2020

DAY 37 Wednesday - 2/12/2020
“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius
Strength
Bench Press (1RM or 5RM)
Bench Press Testing - athletes will choose
1RM - experienced athlete
5RM - experienced/novice athletes with well developed bench press
Metcon
Metcon (Time)
10 rounds for time
10 KB Swings 35/26
5 Burpees
RX+ 53-70/35-53

DAY 37 Tuesday - 2/11/2020

DAY 37 Tuesday - 2/11/2020
“If you don’t like how the table is set, turn over the table.” – House of Cards
Strength
Metcon (No Measure)
OTM x 15 - 5 rounds
A. 8 DB Rows each arm
B. 10 Barbell Bicep Curls
C. 90’ Farmers Carry
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
-OR ROW-
5k Row (Time)
Max Effort 5k Row

DAY 36 Monday - 2/10/2020

DAY 36 Monday - 2/10/2020
“You can’t move mountains by whispering at them.” – Pink
Strength
Front Squat (1RM or 5RM )
30 minutes to complete
Front Squat Testing - athletes will choose
1RM - experienced athlete
5RM - experienced/novice athletes with well developed squats
10 RM Goblet - beginner/novice who is still developing movement pattern
Metcon
Metcon (AMRAP - Reps)
20s/10s off x 5 rounds each alternating
Bike Cals
Slam Balls
RX+
35/20 Double DB Snatch

DAY 34 - 2/8/2020

DAY 34 - 2/8/2020
"Do not pray for an easy life; pray for the strength to endure a difficult one." -- Bruce Lee
Metcon
Metcon (Time)
For time :

In teams of 3

Run 6000M (rotating 200m intervals- 10 intervals each)

@0m (buy-in) complete 60 KB High Pulls 53/35
@2000M complete 60 Ring Push-ups
@4000M complete 60 Renegade Rows
@6000M (buy-out) complete 60 Burpees
RX+
Ring Dips strict
KB 70/53
Sober Saturday Night
Metcon (Time)
FOR TIME w/ Partner
200 Double Unders
100 Hollow Rocks
50 Burpee Box Jump Overs (Knee Height)
50 Sync Air Squats
100 Hollow Rocks
200 Double Unders
*Breakup reps how you choose

Friday - 2/7/2020

Friday - 2/7/2020
“The question isn’t who is going to let me: it’s who is going to stop me.” – Ayn Rand
Strength
Deadlift (5 Deadlift @ X/1/3/0 @ 60-70% )
Complete 5 rounds on a 3 minute clock
5 Deadlift @ X/1/3/0 @ 60-70%
5 Single Arm DB Press from ½ Lunge/Split - 1s pause at lockout
Metcon
Metcon (AMRAP - Reps)
WOD
4 cycles - 20s ON/40s OFF
Ski for Cals
Sled Push
DB Thrusters w/ 1s pause at the top 35/20
RX+ -
DB Thrusters 50/35

DAY 32 Thursday - 2/6/2020

DAY 32 Thursday - 2/6/2020
Strength
Metcon (Weight)
Complete 6 rounds on a 2 minute clock
3 Power Hang Below the Knee Power Snatch
10 Banded Plank Rows - 5 each arm
Metcon
Metcon (Time)
"MYSTERY D-WOD"
-7 MIN CAP-
1 | 2 | 3 | 4 | 5 |