Nick Gecsy

Monday, January 14th 2019

Abigail

Strength
Week 1 – Sumo Deadlift
Warm Up
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
*Rest 2 min + between sets

Metcon
For Time
100 Double Unders
30 Ground to Overhead
100 Double Unders

Rx: 135/95
Fit: 115/80 or 95/65
Dyn: 75/55, Singles

Saturday, January 12th 2019

Jeff

RX
3 Rounds for Time
800m Run
10 Overhead Squats (135/95)
Max Set of Pull-Ups

*Score is your Time – Minus 1 Second Per Pull-Up you complete

FIT/DYN
3 Rounds for Time
800m Run
10 Overhead Squats
10 Pull-Ups

Fit: 95/65, P.U. Mods: Red Band Only or Low Box Jumping Pull-Ups
Dyn: 45/35, Ring Rows

Friday, January 11th 2019

Eric E

Strength
Test Week
1 Rep Max Back Squat

Metcon
AMRAP in 12 min
2 Push Press
2 Toes to Bar
2 Box Jump Overs
4 Push Press
4 Toes to Bar
4 Box Jump Overs
6 Push Press
6 Toes to Bar
6 Box Jump Overs……
*Up By 2 till Finish

Rx: 45/35, 20″
Fit: 45/35, 20″
Dyn: 35/25, <20″

Thursday, January 9th 2019

Scott A.

Conditioning
Rowing Intervals
3 Rounds
100m ME
100m Easy
100m ME
100m Easy
100m ME
Rest 2-3 Minutes.
Record lowest and highest split times for the ME rows.

Metcon
5 Rounds
1 min: RKBS
1 min: Sit-Ups
1 min: Burpees
1 min: Rest
*Score is total Reps

Rx: 53/35
Fit/Dyn: 35/25

Tuesday, January 8th 2019

Coach Tim

AMRAP in 20 Min
20 Box Jumps
10 Hang Power Cleans
20/16 Cal Bike
10 Ring Dips

Rx+: 24/20, 135/95
Rx: 24/20, 115/80
Fit: 24/20, 95/65, Banded or Box Dips
Dyn: <20″, 55/35, Push-Ups

Cooldown

3 – 4 min banded hamstring stretches
2-3 min foam roll Hamstrings/ Lower back /Glutes

Monday, January 7th 2019

Oh hey Marc!

Strength
Test Week
1 Rep Max Bench Press

“Hayes”
For Time
400m Run
30 Thrusters
400m Run

Rx: 135/95
Fit: 95/65
Dyn: 75/55

Cooldown
1min each leg x 2 – Couch Stretch
3 Posistion Shoulder Stretch

Friday, January 4th 2019

Daniel

Strength
Deadlift – 3-3-3-3-3-3-3
Build to a heavy set of 3

Metcon
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps
9 Russian KBS

Rx: 24/20, 70/53
Fit: 24 or 20, 53/35
Dyn: 20, 35