February 29, 2012 – 8:00 am
WU: MBC + Thruster Skill: Kip/Pullup + Thruster “Fran” – 21, 15, 9 – Thrusters (95#, 65#) – Pullups (best modification, avoid downward mods if possible) * 10 Min Cap, 2 waves w/ Px counter *MOD: 15, 12, 9 for L1
February 28, 2012 – 8:00 am
WU: Squat + Mobilizations Strength: Backsquat 3×5 – Px (groups of 3) 6 Minute Tabata – Foundations hold – Hand release push up (HRPU)
February 27, 2012 – 8:00 am
WU: Squat Warm Up Skill: 5×5 OHS w/ px coach – working on depth w/ form – use physical and visual cues to encourage good alignment “Fish Market” – 4 RFT - PREVIOUS: 12/14/2011 – OHL (x gym & back, 45#/20#) – set up bags/plates for this – KB Swings (20) – Stairs (1) [...]
February 25, 2012 – 8:00 am
Skill: DU/JR Practice – Count max consecutive & record! Strength: L-sit – 3 best attempts Challenge: “Burp n’ Go” – PREVIOUS: 11/22/2011 – 25 Burpees – Spring 400 M Happy Birthday Dr. Nick!
February 24, 2012 – 8:00 am
WU: Running Form & GupGdown! Skill: Push Press 12 Min AMRAP – Run 100 M Chariot Lap – PP (5) (95#,65#) – GupGdown
February 23, 2012 – 8:00 am
Skill: Sit Up -> GupGdown – perform 3×5 of GupGdown practice – px watches knees! “5×2 Push” – Max reps in 2 min for each of following, 30 s rest b/w rounds – PREVIOUS: 12/29/2011 – squat – sit up – lunge – push up – cross gym shuttle
February 22, 2012 – 8:00 am
Skill: Thruster -Px coach, 5 reps at a time per partner “Hell And Back” – 10 min Cap, 2 heats w/ Px counter – Thrusters (50) – Traveling Up Down (x gym and back) – Sit Up (40)
February 21, 2012 – 8:00 am
Challenge: Max Unbroken Knees -> Chest / Knees -> Elbows / Toes -> Bar Skill: Front Squat Strength: Front Squat 3-3-3-3-3, Px3 – Warm up w/ known weight 5-8 reps
February 20, 2012 – 8:00 am
Challenge: 400 M Run Sprint For Time Skill: Deadlift + HSPU “Diane” – 21, 15, 9 – Deadlift (225#, 165#) – HSPU
February 18, 2012 – 8:00 am
Skill: Push Press (95#/65#) MetCon: Hotseat Partner Challenge for time – 150 Push Press (PP) – cumulative b/w partners – Hotseat: partner does a chariot lap carrying 45#/20# whilst other does as many push press as possible Challenge: Max Burpees (2 minutes)
