<p> ANNOUNCEMENT The competition programming has migrated to the Zenplanner app, and the new workouts will no longer be posted here. If you have been following the competition programming and are eager to continue, please email […]</p>
<p> REMINDER If you plan on attending the 2018 Open in Review seminar on Sunday the 15th, please fill out the questionnaire: https://goo.gl/jkeiQB For more information, check the announcement board or talk to Coach Alex! Monday – […]</p>
<p>Monday – March/26/2018 Strength Back Squat 10-10-10 Metcon AMRAP in 5 Minutes 5 air squats 1 power clean 225/155 lb Gymnastics for time “JT” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Tuesday – March/27/2018 Gymnastics Two cycles of tabata alternating between pull-ups double unders Metcon AMRAP in 15 Minutes 10 Push ups 15 box […]</p>
<p>Monday – 03/19/2018 Intervals 5 Rounds of 30 seconds of burpees to target 90 seconds rest 30 seconds of rowing for calories 90 seconds of rest Metcon AMRAP in 7 Minutes 7 Front squats 155/105 lb 14 Kettlebell swings 32/24 kg Weightlifting/Gymnastics EMOM for as long as possible [odd] Straight set of toe-to-bar [even] 1 […]</p>
<p>Monday – 03/12/18 Skill 5 rounds of 30 seconds of thrusters 95/65 lb 90 seconds rest 30 seconds of snatches 95/65 lb 90 seconds rest Metcon AMRAP in 5 Minutes 6 front rack walking lunge steps 95/65 lb 7 push-ups Weightlifting EMOM for 21 Minutes 1 Squat Snatch 3 each at 70, 75, 80, 82.5, […]</p>
<p>Monday – 03/05/2018 Gymnastics EMOM for 10 Minutes Straight set of Chest to bar pull-ups Metcon AMRAP in 12 Minutes Wall ball shots 20/14 lb 10/9′ 15 Double unders EMOM Weightlifting EMOM for 21 Minutes 1 Squat Snatch 3 each at 70, 75, 80, 82.5, 85,87.5, 90% Tuesday – 03/06/2018 Strength Back Squat 10-10-10 Metcon […]</p>
<p>Monday – 02/26/2018 Gymnastics EMOM for 10 Minutes Straight set of butterfly chest to bar pull-ups Metcon 10-1 bar facing burpees 1-10 front squat 165/115 lb Weightlifting E90s for as long as possible 20 double unders then 1 squat snatch start @60% and work up to a max for the day Tuesday – 02/27/2018 Strength […]</p>
<p>Monday – 02/19/18 Weightlifting Deadlift 2-2-2-2-2 Metcon AMRAP in 10 Minutes 2-4-6-8-10-12 … Alternating jumping lunge steps Toe-to-bar Gymnastics Metcon “Amanda” for time 9-7-5 Muscle up Squat snatch Tuesday – 02/20/18 Weightlifting EMOM for 10 Minutes 2 Power clean Metcon With a clock set for 12 minutes 1 Minute of Push-ups 1 Minute of Pull-ups […]</p>
<p>Monday – 02/12/18 Weightlifting EMOM for 10 Minutes 1 Hang power clean + 1 hang power clean + 1 split jerk Metcon EMOM for 8 Minutes 5 Hang power clean 155/105 lb 10 Box Jumps 24/20″ Gymnastics AMRAP in 10 Minutes Chest to bar pull-ups 4 Burpees to target 6″ outside your reach *use new […]</p>
<p>Monday – 02/05/2018 Weightlifting EMOM for 10 Minutes 1 Squat clean start at 60% and work up to a max for the day Metcon AMRAP in 15 Minutes 10 strict press 115/75 lb 20 front squats 115/75 lb 10 strict press 115/75 lb 200M run Gymnastics for time 100 toe-to-bar Tuesday – 02/06/2018 Strength Deadlift […]</p>
<p>Monday – 01/29/2018 Gymnastics 10×1 Max effort handstand walk Metcon 7 Rounds of 2 Minutes on 1 Minute off 6 one arm alternating dumbbell snatch 50/35 lb 4 one arm dumbbell thrusters 50/35 lb * 2 one arm alternating dumbbell burpee deadlifts 50/35 lb Weightlifting EMOM for as long as possible 1 Squat snatch start […]</p>
<p>One month out from the open! Open prep cycle starts now! Register here. Monday – 01/22/18 Strength Deadlift 2-2-2-2-2 Metcon for time 21-15-9 Alternating dumbbell snach 50/35 lb lateral burpees over the dumbbell Gymnastics Metcon AMRAP 15 minutes 5 Bar Muscle ups 10 Kipping HSPU 15 Calorie row Tuesday – 01/23/18 Weightlifting Every 60s for […]</p>
<p> Monday – 01/15/18 Strength 10×2 back squat ~ 82% of 1RM Weightlifting E90s for as long as possible 3 Squat snatch start at 50% and work up to a strong effort lift for the day does not need […]</p>
<p>Monday – 01/08/2018 Strength 7 RM Front Squat shoot for 80% of your 1RM Weightlifting EMOM for as long as possible 1 Squat snatch with 2 second pause below the knees Gymnastics 10 attempts at a max effort handstand walk Metcon AMRAP in 20 Minutes 25 squats 20 alternating dumbbell snatch 70/50 lb 15 burpees […]</p>
<p>Tuesday – 01-02-2018 Strength 4RM Front Squat Weightlifting Every 90s for as long as needed to make 3 reps at each weight 1 Slow pull-squat snatch 3 reps each at 65,70,75,80,85,90% Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 15 Minutes 20 Medicine ball squat cleans 20/14 lb 15 […]</p>
<p>Wednesday – 12/27/17 Strength 6×2 Back squat at 90% of 1RM OR increasing from 12/20 Weightlifting EMOM for 10 Minutes 3 Split jerks Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 10 Minutes 10 Pull-ups 20 Push-ups 30 Squats Accessory 7×4 weighted strict pull-ups increasing from las weeks 7×4 […]</p>
<p>Monday – 12/18/2017 Strength 8RM back squat using the same weight as last week or increasing Weightlifting EMOM for 10 Minutes 1 Slow pull squat clean + Squat clean Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 10 Minutes 20 Overhead walking lunges 45/45 100M Run Accessory 7×4 weighted […]</p>
<p>Monday – 12/11/17 Strength 7RM Back squat Weightlifting 1 Squat snatch with pause below the knees + squat snatch does not need to be TnG start at 70% and work up to around 90% of 1RM complete 2 lifts at each weight Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon “Grace” […]</p>
<p>Monday – 12/04/2017 Strength 4RM strict weighted pull-up Start with bodyweight and ad 5/2.5 lbs per attempt Weightlifting EMOM for 10 Minutes 1 Snatch with pause below the knees and pause in the bottom of overhead squat Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 10 Minutes 15 Snatch […]</p>
<p>Monday – 11/27/17 Strength 10RM Back squat Weightlifting EMOM for 10 Minutes 1 Power clean + 2 Split Jerks Gymnastics 10 attempts at a max effort handstand walk Metcon 4 Rounds with one minute on each station Row for calories Strict HSPU GHD Sit-ups Alternating Pistols Accessory 7×4 Strict pull-up with pause at the top […]</p>