2/20/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Team!!! Remember that we are doing a crazy schedule the week due to the first day of the In House Open on Friday night at 5pm, and the Bring A Friend Day on Sat from 9-11.

We will have an additional Rest Day tomorrow (with open gym times), and then be back in it to win it for a new 3 day Cycle starting Friday with the first Open wod of 2019.

To ease you anxiety from having another rest day so soon, here is a little wod to tide you over

45 min AMRP
7 mins on, 3 mins off
30 Cals on Rower
25/18 Cals on Bike
20 DB snatches 50/35
15 Front Squats A)155/105, B)135/85, C)95/65
10 Strict PU

Trevor Belline
2/19/2019

Rest Day!

Special Schedule this week since we have the beginning of the Open and our Bring a Friend Day on Sat Morn from 9-11

Wens we will have a big wod, then have another Rest Day on Thursday -w Open Gym times. Then we will begin a new 3 day cycle on Friday.

Remember that we are going to do Friday Night Lights on Fri Eve at 5pm for the first Open Wod! Be there! To do the workout or just have a good time…. or both!

Open Gym times: 5.30-7, 11.30-12.30, 5-7

500M Row
then
4rds
30 Lunges
12/9 Cals on Bike
then,
500m Row

Trevor Belline
2/18/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Deadlift
Aggressive
3-3-2-2-1-1@65,75,80,80-85,85-90,85-90 
Metabolic 3-3-3-3-3@75+ 1030 
If no max is known, use BS as max
Alt sets w 10 Strict/Weighted PU

5rds
1 arm DB Push Press
Aggressive 3 reps
Metabolic 10 reps 

DB Lawn mower Pulls pausing at top 8 reps

15-12-9
Thrusters
Cals on Bike
A)95/65, B)75/55, C)65/35

Trevor Belline