Month: February 2015

Thursday 2-25-15

Skill TKGU – KBReview TechniqueAccumulate 20x Reps Each sideBuilding to a Heavy Single Review KB Shoulder to Overhead(STO) Turkish Get Up (6-5-4-3-2-1)   Metcon P: Metcon (AMRAP – Reps) TabataKB OH Squat – Alternate Arms #53/24KB STO – Alternate Arms #53/24Calorie Row F: Metcon (AMRAP – Reps) TabataKB Goblet SquatsKB STO – Alternate Arms #35/24Calorie Row

Wednesday, 2-25-15

Weightlifting P: Deadlift (Find 1RM)   F: Deadlift (5-5-5-5-5)   Metcon P: Metcon (AMRAP – Reps) 10 Deadlifts (135/95)15 box jumps (24/20)15 deadlifts (185/135l)15 box jumps20 deadlifts (225/155)15 box jumps25 deadlifts (275/185)15 box jumps30 deadlifts (315/205)15 box jumps35 deadlifts (365/225)15 box jumps AMRAP 8min F: Metcon (AMRAP – Rounds and Reps) 10 Deadlifts10 Box Jump/Step Up

Tuesday, 2-24-15

P: Metcon (Time) 50x Double Unders 50x TTB 50x Ball Slams 50x OH Walking Lunge(Total) #45/25 50x Burpees 50x Double Unders TIME CAP 16 min Post Wod: 2×10 GHD Sit-up and Hip Ext. F: Metcon (AMRAP – Rounds and Reps) AMRAP-13 25x Sit up 25x Ball Slams 50x Walking Lunge(total)(no weight) 25x Burpees 25x DU’s/50x Singles Immediately go to …

Tuesday, 2-24-15 Read More »

Monday, 2-9-15

Strength : Front squat 5×5 WOD: 40 Pullup 30 front squats 135/95 20 abmat sit ups 50 du’s 20 abmat 30 front squats 40 Pullups   FRIDAY (feb 13) 6:15pm & ALL CLASSES  SATURDAY & SUNDAY (feb 14 & 15) are CANCELLED.  As of 2/15 Lykos will be located at 143 E Main Street, LZ. See you …

Monday, 2-9-15 Read More »

Scroll to Top