Daily Archives: 05/02/2017

Week in Review for Jan 30 – Feb 5, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Deadlifts Task
Tuesday WG Bench Press
Pushups		 EMOM
Wednesday – – –
Thursday W Front Squats Task
Friday – – –
Saturday – – –
Sunday WG Pullups
Handstand Pushups
Overhead Lunges
Toes to Bar		 EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday WM Deadlifts
Row
Box Jumps		 Task
Tuesday WGM Power Cleans
Pullups
Box Jump Overs
Toes to Bar		 Task
Wednesday M Row 5k Task
Thursday M Thrusters
Burpees
Renegade Rows		 Time
Friday – – –
Saturday M Run 6k Task
Sunday – – –

Pullups, Lunges, Handstand Pushups and T2B

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Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.