Monthly Archives: February 2017

1-Mar-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 35 DU’s 10 Push Ups 5 Strict T2B   B. Strength: Bench Press 3-2-2-1-1   C. WOD: 5 Rds For Time 80 DU’s 18-15-12-9-6 Sit Ups 18-15-12-9-6 Push Presses 95/65#   D. Cool Down: Pattern Reset 2x :15 Plank Hold (each side) 2x :10…
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28-Feb-17

A. Warm Up: For Quality 15ft Inch Worm 15ft High Knees 15ft Bear Crawl -3 Rds NFT 20 Calorie Row 15 A.R.E. Squats 5 Strict Ring Dips   B. Strength: Front Squat 7x1 Find a 1RM   C. WOD: For Time 10-8-6-4-2 Ring Muscle Ups Squat Cleans @ .75 BW D. Cool Down: Row 4…
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27-Feb-17

A. Warm Up: For Quality 600m Row @ 85-90% -3 Rds NFT 8 Good Mornings (bar/pvc) 10 Close Grip Swings 12 Walking Lunges   B. Strength: Deadlift 4x2 @ 80-85% Depending on how your back feels from 17.1, adjust weight accordingly.   C. WOD: For Time 48 Wall Balls 20/14# 21 T2B 30 Wall Balls…
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27-Feb-17-OpenWK2

A. Strength: Deadlift 4x2 @ 80-85% Depending on how your back feels from 17.1, adjust weight accordingly.   B. WOD: For Time 45 Wall Balls 30/20# 25 T2B 30 Wall Balls 25 T2B 15 Wall Balls 25 T2B
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2-Mar-17-OpenWK2

A. Conditioning: Row 2,500m @ Easy Pace   B. Strength: Bench Press 3-2-2-1-1   C. WOD: 4 Rds 250m Row Sprint 3 Clean And Jerks @ 80% 10 C2B -Rest 4 Min Post Time Per Round
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28-Feb-17-OpenWK2

A. Weightlifting: Power Clean + 2 Split Jerk EMOM 9 Min Try and keep around 85%   B. Strength: Front Squat 7x1 Find a 1RM   C. WOD: 5 Rds For Time 40 DU’s 6 Ring Muscle Ups 10 Hang Squat Cleans @ .75 BW
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25-Feb-17

A. Warm Up: For Quality 400m Row -3 Rds NFT 10 Single Leg Bridge Drills (5 each leg, hold for 2 seconds) 8 Ring Rows 4 Strict Handstand Push Ups   B. Strength: Back Squat 5x2 Building To 90%   C. WOD: 3 Rds For Time 20 Back Squats 95/65# 30 Pull Ups 800m Row…
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