Week in Preview – February 11th, 2019

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which the body is capable.” — Socrates


The Open


It’s one of our favorite times of the year!  The Open is here!  Whether you know all about it and have done it for years and years, or you have no idea what we’re talking about, check out this video below to hear the rundown of what’s happening!

Self Defense


Did you realize you’re missing out on all the fun in learning how to protect yourself?  There is still time to be a part of the self defense workshops!  Check out this blog post and the video below.


The Week


Monday – Life Jacket


A series of 5 min AMRAPs with 5 min of rest in between, this will be daunting!  Each round contains calories, thrusters, and chest-to-bar pull-ups, but the reps AND weight go down each round.  The chest-to-bar also get easier as they change to toes-to-bar and regular pull-ups.


Tuesday – Hangnail


This 16 min AMRAP looks much like an Open workout, just with a little run thrown in there!  400 m run with dumbbell hang clean and jerks, lateral burpees over a barbell, and deadlifts.


Wednesday – Squat day!


This is the 5th week, so it should be getting pretty heavy.  After the squats we have a metcon of 1-10 of goblet squats, but after every set do 30 double unders.


Thursday – Dum Dum


Today is for some quality work, so we’ll do 3 rounds not for time of dumbbell work.  This will include farmer’s carries, dumbbell bench press, front rack carries, and some dumbbell deadlifts.  How long can you hold on?


Friday – Snatch Day


This past Friday we did heavy cleans, this week working up to a heavy complex of a hang power snatch + power snatch.  After all that power snatch work, drop the weight off and we’ll go for Randy, a hero WOD of 75 power snatches for time at 75/55 lbs.


Saturday – Wet Floor


Teams of 2 work through a 20 min AMRAP of 75 wallballs, 60 sit-ups, 45/30 calorie row, and 30 burpee box jumps.  Short transitions will be key!