March 29, 2016

Tuesday

ANNOUNCEMENTS:

Now that the Open is officially over we will be alternating between STRENGTH, CONDITIONING, and WEIGHTLIFTING for the next few months.  We will be squatting and working on Weightlifting (Snatch and Clean & Jerk) twice a week.  We will work on conditioning once a week during the skill portion of our programming and twice a week during our METCON. 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

5 x 3 (Coach helps pick weight)

METCON:

WORKOUT 16.6 Unfinished Business

16 Minute AMRAP

15 Box Jumps (24/20)

10 Overhead Squats (55/45)

5 Ring Rows

EXTRA CREDIT:

ROMWOD

or 

Double Under Practice

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

5 x 3 Squat Cleans (70%)

METCON: 

PARTNER WOD

WORKOUT 16.6 Unfinished Business

16 Minute AMRAP

15 Box Jumps (24/20)

10 Overhead Squats (95/65)

5 Ring Muscle Ups

EXTRA CREDIT:

ROMWOD

or 

4 x 30 Double Unders

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