Marcus Domingue
- Feb 28, 2017
28 Feb 17
A. Snatch up to a tough single in 15 min B. EMOM10
3 Power Snatch @70% C. 3 Sets
300m Row
10 OHS 95/65 5 RMU
rest 1 min D. 3 Sets
600m AB
15 Wallball 20/14
5 BMU
rest 1 min
E. 10 min Zone 1
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Marcus Domingue
- Feb 27, 2017
27 Feb 17
For those redoing 17.1 A. 3 Sets Double-Unders x35
No Push Up Burpee x 8
KettleBell Swing x 8
Assault Bike 10 Cal
Dead bug x10 B. Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH
EFFORT) D. Specific Prep:
10 Dumbell Snatch
5 Burpee box Jump
X3
*FEEL PACE*
Start 17.1 3-5 min later Those not redoing 17.1 A. Back Squat 3. 3. 3. 3
build to a tough set
rest 3 min B. EMOM10
1. CTB x 10
2. Clean + Below Knee Han
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Marcus Domingue
- Feb 26, 2017
26 Feb 17
Prep Day A. 3 Sets Double-Unders x35
No Push Up Burpee x 8
KettleBell Swing x 8
Assault Bike 10 Cal
Dead bug x10 B. Deadlift (moderate weight) Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH
EFFORT) D. Specific Prep:
10 Dumbell Snatch
5 Burpee box Jump
X3
*FEEL PACE*
then shut it down
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Marcus Domingue
- Feb 25, 2017
25 Feb 17
A. 25-45 min RTW
1. AB
2. Jump rope single
3. Row
4. Jog B. Mobility as needed
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Marcus Domingue
- Feb 24, 2017
24 Feb 17
A. Workout 17.1For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in box Time cap: 20 minutes B. Zone 1
20 Min
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Marcus Domingue
- Feb 23, 2017
23 Feb 17
A. Front Squat 3, 2, 1 keep it snappy
rest 3 min B. EMOM8
3 TNG Power Snatch @60-65%
C. 3 Sets
Row 200 10 alt. DB PS @50/35 5 Fast Burpees 35 DU rest/walk 1 min
same pace D. Z1 20 Min
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Marcus Domingue
- Feb 22, 2017
22 Feb 17
A. EMOM8 2-3 Power Snatch @70% B. 10-8-6-4-2
Hang Power Clean 155/105
CTB
C. AMRAP4
50 DU
10 AKBS 53/35 D. AB
20 sec work
40 sec rest
x 5 increase pace last set hard! E. 10 Z1 AB
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Marcus Domingue
- Feb 21, 2017
21 Feb 17
A. RTW 20 Min
1. AB
2. Single Under
3. Row
4. Jog or FW
1 min of each B. 10 min Z1 AB
C. 15 min Mobility
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Marcus Domingue
- Feb 20, 2017
20 Feb 17
A. "13.4" AMRAP7
3 C&J 135/95
3 TTB 6 C&J 135/95 6 TTB 9 C&J 135/95 9 TTB 12 C&J 135/95
12 TTB
continue this pattern until time is up B. 15 min Z1 AB
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Marcus Domingue
- Feb 18, 2017
18 Feb 17
A. 15 min RTW
1. Row
2. AB
3. Jump rope singles
*1 min of each
B. 10 min Z1 AB
C. 15 Min mobility
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