Workouts for 2/26-3/3/2018

Monday, February 26

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

10 Min EMOM:
    3 Snatch Pull
    2 Hang Power Snatch
    1 Drop Snatch

CONDITIONING

18.1 Make-Up 

OR

20 Min AMRAP:
    8 Power Snatch (95/65#)
    10 Push-Ups
    50/30 Singles or Doubles
        (If you are proficient at DUs, do singles;
         if you struggle with DUs, do doubles).


Tuesday, February 27

STRENGTH/SKILL

8-5-3 Deadlift w/Max Hold on Last Rep

CONDITIONING

Mini Mainsite 20180217
3 Rounds of:
    3 Min of:
        10 Front Squats (135/95#)   FB: 185/125#
        10 Box Jumps (30/24")    FB: 36/30"
        Max Cal Row
Rest 3 Min Between Rounds


Wednesday, February 28

STRENGTH/SKILL

Superset:
    8-5-3 Bench Press (Aim for Men: BW/ Women: 3/4 BW on 3 Rep)
    Max Handstand Hold

CONDITIONING

12 Min EMOM:
    Min 1: 3 Strict HSPU or Wall Walks
    Min 2: 2 Muscle-Ups or 4 MU Transitions or 8 Jumping Ring Dips
    Min 3: 12 Slamball Russian Twists (50/40#)


Thursday, March 1

STRENGTH/SKILL

3 Rounds Superset:
    8-5-3 Back Squat
    :45 sec Front Rack Hold @ BS Wt
Rest 90 seconds

CONDITIONING

8 Rounds for Time:
    10 DB Suitcase Lunge (55/40#)
    15 KBS (62/44#)
1 Min Rest


Friday, March 2

TBD - Active Recovery Based on Open Workout


Saturday, March 3

OPEN 18.2