Battle of Baltimore is Saturday 2/1 at Federal Hill! Members can come support and watch for free.

Harbor East will have a normal schedule this weekend and Federal Hill will be open, regular hours, on Sunday 2/2.


Strength


Take 12 minutes to build to a heavy complex:

Fitness: 3 Power Snatch + 4 Hang Snatch + 5 Back Squats
Performance/Open: 5 Power Snatch+4 Hang Squat Snatch + 3 OHS 


Metcon


10 Power Snatch 
10 Burpees over the Bar
3 Rounds 

Directly into,

10 Hang Snatch 
10 Burpees  
3 Rounds 

Fitness: 75/55
Performance: 95/65
Open: 115/75

Athletes: We start with a longer complex today.  The focus should be to hold a good position during each lift.  For the second piece choose a load that you can move in large sets.  The first set of 10 should be two sets of 5 and 5.  


DRIVE


“Baby Barbara” 

3 Rounds
20 Ring Rows
30 Push Ups
40 Sit ups 
50 Squats
3min Rest 

**During the rest hop on a c2 bike put the damper at 2/3 and pedal slowly.  Try to breath through your nose and prep for the next round.


Partner WOD


60 Cal Row 
60 Thrusters 
60 Cal Row 
60 Clean and Jerks 
50 Cal Row 
50 Thrusters 
50 Cal Row 
50 Clean and Jerks 

Fitness: 95/65
Performance: 115/75
Open: 135/95

Time cap 30 minutes

Athletes: Have fun with this one! One partner works and one partner rests.  Choose a load for the thruster that can be done in big sets- 10+ reps.  The goal is to complete each chunk of reps in 3-4 mintues. 


DRIVE


1,000/800 M Row 
20 Burpees
20 Ring Rows
30 Sit ups
30 Walking Goblet Lunges 
3 Rounds


“Hit the Deck” 


30 Dball Over the Shoulder 
90 Wall Balls

Directly into

25 Pull ups
75 Air Squats 
2 Rounds 

Directly into 

20 Burpees
60 Double Unders
3 Rounds 

Athletes: Hit the deck is an IA workout that we like to repeat every now and then.  Be sure to log your score- total time.  3 workouts that present different challenges.  Overall it requires pacing and the ability to keep the sets small and attainable so you do not burn out.  


Workout

Every 6 minutes for 30 minutes 
50 Double Unders 
400/300 M Row 
30/20 Cal Bike 
20 DB Deadlifts  

Athletes: A long endurance workout today.  Each round should take about 5 minutes giving you 1 minute to recover for the next round.  Choose a load on the DB that you can do 20 unbroken reps with.  


Strength


Take 12 minutes to find a heavy load 
2 Push Press + 2 Push Jerks 


Metcon


Every 2:00 for 6:00

10 Push Press
20 Sit ups
Max Box Jumps

Rest 1:00

Every 3:00 for 9:00 

15 Push Jerks
30 Sit ups
Max Box Jumps

Fitness: 95/65
Performance: 135/95
Open: 155/105 

Athletes: Today we work on our overhead position.  Feel the difference between the push press and the push jerk and carry that over to the workout.  Choose a load on the barbell that starts unbroken, but eventually you will have to break up.  


Strength


Take 18 minutes to find
2 RM Back Squat 

**This will be the start of our new cycle.**


Metcon


30 Goblet DB Step ups (1 DB, hold in goblet position) 
10 Power Cleans 
3 Rounds 

Fitness: 115/75
Performance: 135/95
Open: 155/105

Athletes: Today we attack the back squat.  Our new cycle will focus on improve the back squat. For the workout choose a load on the clean and jerk that you can not do unbroken for all three rounds.  Push the load and intensity as long as your form is locked in. 


“Chip”


10 Handstand Push ups 
20 Toes to Bar 
30 Burpees 
40 Hang Cleans 
50 Doubles 
60 Cal Row 
50 Doubles 
40 Hang Cleans
30 Burpees 
20 Toes to Bar 
10 Handstand Push ups

Fitness: 75/55
Performance: 95/65
Open: 115/75

25 min Cap

Athletes: Today is a retest- check your score and be sure to log in your time for this one as we will repeat it in the future.  Tons going on today.  Your goal should be to keep a consistent pace and find a good progression on any movement that gives you trouble.  


DRIVE


Every 5:00 for 25 minutes 

20/15 Cal C2 Bike 
20 KB Swings  
20 DB Box Step ups (hold two DBs at waist) 
Max Med Ball Squat Cleans 


Federal Hill CLOSED today. Sunday: Capacity at 5pm, Open Gym 5:30-7:30pm ONLY


Partner Workout


0-10 
You and your partner find a heavy 1 Rep Snatch 

10-30 
Split reps however you want
100 Snatch
100 Synchro Air Squats 
100 Burpees 

Fitness: 95/65 
Performance: 115/75
Open: 135/95

Athletes: Work the first 0-10 minutes as a strength piece then from 10-30 get as far as possible in the chipper.  It will be hard to complete the 100 Burpees.  The workout is set up so a few teams might complete it and some will get capped.  Form first then intensity and speed. 


DRIVE


AMRAP 6 
20 Row Cals 
10 Devils Press  

Rest 2

AMRAP 6 
10 Double DB Hang Squat Clean 
20 Sit ups 

Rest 2 

2 Rounds