Mon Mar 18

CONDITIONING:

For Time:
21/15 Calorie Bike, 45 Double Unders, 15 Thrusters (85/55)
21/15 Calorie Bike, 36 Double Unders, 12 Thrusters (115/80)
21/15 Calorie Bike, 27 Double Unders, 9 Thrusters (135/95)
21/15 Calorie Bike, 18 Double Unders, 6 Thrusters (155/105)
21/15 Calorie Bike, 9 Double Unders, 3 Thrusters (175/115)

Wed Mar 13

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

"WEDNESDAY PRIMER"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Wed Mar 06

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

SKILL PRIMER:

Spend 15 Minutes on HSPU positioning, HS Walks, or Muscle-Ups.

On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 10 Deadlift
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch.

Wed Feb 27

CONDITIONING/SKILLS:

On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)*
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg

*Pause for :01 in the bottom of each rep. Hip crease below the knee.

Mon Feb 25

Remember that there will be NO 19.1 Make-Ups today. Input scores by 5pm.

STRENGTH:

6 Reps @ 50%
5 Reps @ 60%
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%

CONDITIONING:

For Time:
60 Dumbbell Snatches (50/35)
30/20 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Fri Feb 15

After much deliberation with the coaches and coordinating with the plow opperation we have come to the following decision regarding classes this week:

Monday: Open Gym 1600-1800
Tuesday: Open Gym 0900-1030 & 1600-1800
Wednesday: Open Gym 0900-1030 & 1600-1800

This might be a moving target as conditions change throughout the week. If the roads end up being well taken care of and conditions don't worsen then we might be at normal schedule by Tue - Wed but right now we don't have enough info to make that call.

There will be a WOD posted and a coach on staff during all open gym hours. We simply don't want people rushing trying to make a certain class time. Come in if you are comfortable but stay safe out there. If something changes the schedule will reflect those changes, we will try to post on FB as well.

CONDITIONING:

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row