WORKOUT OF THE DAY

2fer Tuesday aka partner WOD Tuesday

Resistance Athletics – CrossFit Group Class

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Announcements

Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 Split Reps anyway

AMRAP 25

55 Calorie Row

55 Hang Power Snatches (M-75/55, S-115/85)

55 Box Jumps (24/20)

55 Push Ups

HIIT (ReCon)

Resistance Athletics – HIIT

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HIIT

Metcon (No Measure)

3 Rounds

4 Minutes to complete each round

Pico to Fillmore and Back

30 DB snatches

*rest if completed before 4 minutes*

then straight to

3 Rounds

4 Minutes to complete

750 Meter Row

20 Alternating Devil Press

2 Rep Squat Clean Retest + all the burpees

Resistance Athletics – CrossFit Group Class

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Announcements

Next Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

Strength

Clean (E2.5MOM for 5 Rounds )

Build every minute . It is time to retest your 2 rep max Squat Clean. Look up your numbers from beginning of cycle as comparison. Lets see some PRs!

Metcon

Metcon (AMRAP – Rounds)

Death By Burpees !

EMOM until failure or DED.

Mild – 10 Burpees

Spicy – 12 Burpees

Habanero – 15 Burpees
Give this a solid run through. Choose a set number and stick with it. Do not give up !

HIIT (ReCon)

Resistance Athletics – HIIT

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HIIT

Metcon (Time)

Filthy 50

50 Box Jumps

50 Jumping Pull ups

50 Kb Swings

50 Walking Lunges

50 Knees to elbow

50 DB Push Press

50 Situps

50 Wall Balls

50 Burpees

50 Double unders (100 Singles)

Strength and Conditioning

Resistance Athletics – CrossFit Group Class

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Metcon (No Measure)

5 Rounds::E2.5MOM

2 Rep Squat Clean

add weight each round to max load.

Metcon (AMRAP – Rounds and Reps)

Death By Burpee

EMOM till Failure

Mild: 10 Reps

Spicy: 12 Reps

Habanero: 15

HIIT

Resistance Athletics – HIIT

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Metcon (Time)

For Time

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Back Extensions

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

Team Saturdaaaazzee

Resistance Athletics – CrossFit Group Class

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Metcon (Time)

Teams of 3 share workload however Increase weight on the bar after returning from runs

100 Power Snatches (M-75/55, S-95/65)

100 Overhead Squat ( Same weight as power snatches )

Fillmore and Back Run with Plate (45/25) everyone carries their own and run together

70 Box Jump overs

70 Thrusters (M-95/65, S-115/85)

Fillmore and back Plate run

50 Power Clean and Jerk (M-115/85, S-135/95)

50 Burpee Box Jump Over

Announcements

March 16th Heliyo Athlete Training day ! Come watch and/or train with some of Heliyos Elite Athletes that afternoon. Also come attend the 7:30 evening classes for a special Women’s only class for Women’s Month!

Eff you up Fridaaaaazzzzee

Resistance Athletics – CrossFit Group Class

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Metcon (AMRAP – Rounds and Reps)

With a Running clock :

Minutes 0:00-7:00

Resistance Block

Then AMRAP with time left

3 Bar muscle ups ( or 6 pull-ups)

45 Double Unders (135 singles.. yes triple)

7:00-9:00

Rest

9:00-21:00

2K Row

AMRAP with time remaining

8 toes to bar

45 Double Unders (135 singles )

21:00-24:00

Rest

24:00-30:00

Resistance square

Then AMRAP with remaining time Burpees to target