Friday 4/1/16

Warm up:

Coach choice

Strength:

3x3 snatch balance

3x5 snatch

Conditioning:

5 rds for time:

9 OHS 115/75

18 T2B

Thursday 3/30/16
Metcon:
9:00 AMRAP
1 rope climb
2 power clean 185/135
3 MU
4 pistols

Scales:
rope climb-10 ring rows
muscle up-bar muscle up or 9 ring/box dips

Sprint Work:
4x50m
3x100m
2x200m
1x400m

Wednesday 3/30/16

Warm up:

Coach's choice

Strength:

6 sets - add weight each set

1 clean

2 hang clean

Conditioning:

3 rounds for time:

6 ctb

12 power snatch 115/75

21 box jumps 24/20

Tuesday 3/29/16

The 2016 Open is officially over! We couldn't be more ecstatic and proud of each and every one of you. Thanks to everyone who came out to Friday Night Lights each week, they were a huge success. Thanks to Andrea and Shane Cross at Strength and Honor for bringing your athletes and being apart of all the fun, too! 

Now it's time to get to work! 
Please take some time this week to think about some goals you'd like to accomplish in the gym, long and short term. We will update the Goals Board and be using those goals to hold us accountable! 

Warm Up:
10:00 clock
:30 on, :30 off
Squat
Push up
Sit up
Mountain climber
Plank

Strength:
10 Rounds NFT
1 strict press+2 push press+3 jerk

Metcon:
Diane
21-15-9
Deadlift 225/155*
Handstand push up

*should be 70% or less of your deadlift 1RM

Monday 3/28/16

Strength:

Front squat

5x1 70%

4x4 47%

3x3 80%

2x2 90%

Conditioning:

10 front rack lunges 135/95

30 double under

10 front rack lunges

40 double under

10 front rack lunges

50 double under

Saturday 3/26/16
Teams of 2:
AMRAP 20:00
10 Push up
15 pull up
20 box jump
200m run

Split work
run together

Friday 3/25

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Judging Times:
Friday during class or open gym
Friday Night Lights-6pm
Saturday-8-9:30am
Sunday-CLOSED