Location
-Arvin Gym
Conditioning
Do the Arvin Stairway to Heaven Challenge (info located at bottom of stairs).
*Anyone not at West Point:
10 x 100m Sprint with 30 second recovery.
WOD
12 MIN ARMAP
10 x Ground to Overhead (155/115)
15 x GHD Situps
40 x Double Unders
TUESDAY (07 FEB 17)
Locations
-62' Room
WOD
12 MIN AMRAP
6 x Dumbbell Snatch (65/35)
12 x Wall Ball (20/14)
36 x Double Unders
Aerobic
Row 3K for Time
-62' Room
WOD
12 MIN AMRAP
6 x Dumbbell Snatch (65/35)
12 x Wall Ball (20/14)
36 x Double Unders
Aerobic
Row 3K for Time
MONDAY (06 FEB 17)
Locations
-3rd Floor Gym
STRENGTH
Snatch (High-Hang / Hang / Floor)
50% - 60% - 65% - 70% - 75% - 80%
6 MIN AMRAP
Toes 2 Bar & Snatch (115/65)
3 Reps of Each
6 Reps of Each
9 Reps of Each
...keep adding 3 Reps each round until time runs out. Score is total number of reps performed.
-3rd Floor Gym
STRENGTH
Snatch (High-Hang / Hang / Floor)
50% - 60% - 65% - 70% - 75% - 80%
6 MIN AMRAP
Toes 2 Bar & Snatch (115/65)
3 Reps of Each
6 Reps of Each
9 Reps of Each
...keep adding 3 Reps each round until time runs out. Score is total number of reps performed.
FRIDAY (03 FEB 17)
Locations
-3rd Floor Weight Room
-62' Room (WOD)
STERNGTH
3 x 5 Press (Strict)
3 x 5 Press (Push)
3 x 5 Push Jerk
WOD
10 Rounds for Time
-10 x Ring Dips
-10 x Pull-ups
-10 x Air Squats
-10 x Dumbbell Snatch (65/35)
-10 x Burpees
-3rd Floor Weight Room
-62' Room (WOD)
STERNGTH
3 x 5 Press (Strict)
3 x 5 Press (Push)
3 x 5 Push Jerk
WOD
10 Rounds for Time
-10 x Ring Dips
-10 x Pull-ups
-10 x Air Squats
-10 x Dumbbell Snatch (65/35)
-10 x Burpees
THURSDAY (02 FEB 17)
Locations
-62' Room
WOD
15 MIN AMRAP
20 Cal Row
10 Burppes over the Rower
STRENGTH
10-8-6-6-6-8-10
Thrusters. Increase weight as able. 90 Seconds of rest between sets.
Subscribe to:
Posts (Atom)