Tuesday April 1st, 2014

a) 3 rounds (not for time) 
     1) 10 calorie row
     2) 10 kb swings 53#
     3) 10 wall balls 25#
b) 15:00 to work to a heavy clean and jerk single
c) EMOTM x 30:00 
     1) 3 power clean and jerk 185# (these should be tNg)
     2) 6 box jumps 36" (step down)
     3) 9 toes to bar
     *each exercise gets hit for 10 sets*

Saturday March 29th, 2014

   session 1   
a) 250m row @ z1
    400m run @ z1
    15 calorie airdyne @ z1
b) for time: 
    500m row 
    50 calorie airdyne
    400m run
    400m row
    40 calorie airdyne
    400m run
    300m row
    30 calorie airdyne
    200m run
    200m row
    20 calorie airdyne
    200m run
    100m row
    10 calorie airdyne
    100m run

   session 2   
a) 15:00 skill session--> rings 
b) 15:00 to work to a heavy snatch single 
c) 5x5 back squats (10# heavier on each set from last week) (rest 1:30) 
d) emotm x 10:00--> 3 muscle ups

Friday March 28th, 2014

   14.5   
a) 1000m row 
      1) 500m @ z1
      2) 250m @ <1:55
      3) 250m @ <1:50
b) mobility- get to your shoulders and hips 
c) 3 rounds (not for time) 
      1) 12 wall balls 20#
      2) 30 double unders
d) 3 rounds (not for time) 
      1) 3 thrusters 95#
      2) 2 bar facing burpees
e) 14.5
f) 10:00 airdyne (or row) cool down

Thursday March 27th, 2014

   ACTIVE RECOVERY DAY   
5 rounds (@ easy-moderate pace) 
   1) row 250m 
   2) 1:00 hip/back/hamstring mobility
   3) airdyne 15 calories 
   4) 1:00 shoulder mobility

Wednesday March 26th, 2014

   session 1   
5000m row @ z1 
--> every 1000m, perform 10 ball slams 30#

   session 2   
a) 3 rounds (not for time) 
     1) handstand walk work
     2) 10 db push press 40#
     3) 10 wall balls 25#
b) 5x5 bench press (rest 1:30) (shoulder press width grip) 
c) 6:00 amrap 
     1) 10 calorie airdyne
     2)  6 shoulder to overhead 155#
     3) 12 toes to bar
--5:00 break--
d) 6:00 amrap 
     1) 100m row
     2)  6 alternating kb snatch 70#
     3) 12 wall balls 25#
--5:00 break--
e) 6:00 amrap 
     1) 100m shuttle run (50m out and back) 
     2)  6 deadlifts 255#
     3) 12 hand release push ups

Tuesday March 25th, 2014

   session 1   
a) 5:00 airdyne @ z1
b) 1:00 airdyne @ 85-90%
     1:00 airdyne @ 40-50%
        x 10 sets
c) 5:00 airdyne @ cool down

   session 2   
a) 3 rounds (not for time)
     1) 10 db overhead squats 40# (5 each arm)
     2) 10 hip extensions
     3) 10 toes to rings
b) 15:00 to a heavy complex (6 working sets)
      clean + clean + lo-hang clean + hi-hang clean
c) 5 rounds
     1) 7 hang squat snatch 115#
     2) 5 muscle ups
    **20 double unders emotm (starting at 0:00)**
d) emotm x 10:00- 2 rope climbs

Monday, March 24th, 2014

a) emotm x 12:00 (6 sets of each)
      odd) 15 calorie row
     even) 35 double unders
b) 3 rounds
       1) 21 box jumps 24"
       2) 15 chest to bar pull ups
       3)  9 squat cleans 155#
c) 18-15-12
       1) handstand push ups
       2) overhead squats 115#
       3) ring dips

Saturday March 22nd, 2014

   session 1   
a) 30 calorie airdyne @ z1
    400m run @ jog
b) for time:
      1) 50-40-30-20-10 airdyne calories
      2) 400m run
      3) 25-20-15-10-5 burpees to 6" target
 (for the workout, perform 50 cals, run 400m, then 25 burpees, then 40 cals, 400m, 20 burpees, etc)

   session 2   
a) 3 rounds (not for time)
      1) handstand walk
      2) 10 ghd sit ups
      3) 10 kb swings 53#
b) 15:00 to establish a heavy snatch complex
      power snatch + lo-hang snatch
c) 5x5 back squats (moderate weight)
d) emotm x 12:00 (6 sets of each)
      odd)   5 power snatch 135#
     even) 10 shoulder to overhead 135#

Friday March 24th, 2014

   14.4   
a) 500m row @ z1
b) 3 rounds (not for time)
     1) 10 calorie row
     2)  5 toes to bar
     3)  5 wall balls 20#
     4)  5 power cleans 135# (perform as singles)
     5)  2 muscle ups
c) Open workout 14.4
d) 10:00 airdyne @ cool down

Wednesday March 19th, 2014

   session 1   
row 5000m @ z1
--) every 1000, stop and perform 1 round of "Cindy"

   session 2   
a) 3 rounds (not for time)
     1) 30 double unders
     2) 10 db push press 40#
     3) 10 db front squat 40#
b) push press ladder--) 2 reps emotm until failure, starting @ 155# (add 10# per set)
c) 5:00 amrap
     1) airdyne 10 calories
     2)  5 cleans 135#
     3) 10 box jumps 24"
(rest 5:00)
d) 5:00 amrap
     1) row 10 calories
     2)  5 squat snatch 115#
     3) 10 toes to bar
(rest 5:00)
e) 5:00 amrap
     1) 100m shuttle run (50m out and back)
     2)  5 front squats 185# (from floor)
     3) 10 ball slams 40#

Tuesday March 18th, 2014

   session 1   
a) airdyne 5:00 @ z1
b) airdyne :30 @ 85-90%
     airdyne :30 @ 40-50%
        x 20 sets
c) airdyne 5:00 @ cool down

   session 2   
a) 3 rounds (not for time)
     1) 10 box jumps 30"
     2) 10 ghd sit ups
     3) 10 toes to rings
b) 15:00 to a heavy complex (6 working sets)
     --> power clean + fr squat + lo-hang clean + fr squat + hi-hang clean + fr squat
c) 100 wall balls 20# (for time)
     --> emotm (starting at 0:00), perform 3 muscle ups
d) emotm x 10:00--> 6 strict handstand push ups

Monday March 17th, 2014

a) EMOTM x 12:00 (6 sets each)
     odd) 15 burpees to 6" target
    even) 40 double unders
b) 4 rounds
     1) 200m run
     2) 15 thrusters 115#
     3) 20 kb swings 70#
(rest as needed)
c) 21-15-9
     1) row calories
     2) shoulder 2 overhead 115# (axle bar)
     3) bar facing burpees

Saturday March 15th, 2014

   session 1   
a) row 500m @ z1
    airdyne 30 calories @ z1
    run 200m @ jog
b) 5 rounds
    1) 300m row
    2) airdyne 20 calories
    3) 400m run

   session 2   
a) 15:00 skill session
  -->handstand walks + muscle ups
b) 15:00 to heavy snatch complex
  -->pull + lo-hang snatch + overhead squat + hi-hang snatch
c) back squats 5x5 (moderate weight) (rest 1:30)
  -->we will be building up these sets of 5 moving forward, so don't go heavy for week 1
d) emotm x 20:00
     odd) 12 alternating dumbbell snatch 75#
    even)  3 muscle ups

Friday March 14th, 2014

   14.3   
time to finally go heavy. that does not mean to hold on to the bar for dear life until you just cannot hold on anymore. break up before you think you need to, then get back on the bar. be smart and move through this thing.
a) 1000m row
       1) 500m @ z1
       2) 250m @ <1:55/500m
       3) 250m @ <1:50/500m
b) mobility- loosen up those hamstrings and roll out the lower back
c) 3 rounds (not for time)
       1) 3 deadlifts (135#, 185#, 225#) 
       2) 20 double unders 
d) build to a heavy deadlift single (to 75-80% of 1RM)
       (after each single, hit 4 box jumps 24") 
e) Open Workout 14.3
f) 10:00 airdyne (or row) @ cool down

     

Thursday March 13th, 2014

   Active Recovery Day   
a) 5 rounds (at an easy-moderate pace)
   1) row 300m (sub with 200m jog if nice outside)
   2) :45 squat hold
   3) airdyne 20 calories
   4) :45 push up hold
b) mobility

Wednesday March 12th, 2014

   session 1   
30:00 flush row @ z1

   session 2   
a) 3 rounds (not for time)
     1) 10 hip extensions
     2) 10 box jumps 36"
     3) 10 db push press 40#
b) 15:00 to build to a heavy press double
c) 6:00 amrap x 3 sets (rest 3:00)
     1) 5 power snatch 95#
     2) 7 overhead squats 95#
     3) 9 toes to bar

Tuesday March 11th, 2014

   session 1   
a) airdyne 5:00 @ z1
b) 10:00 airdyne for calories
c) airdyne 5:00 @ cool down

   session 2   
a) 15:00 skill session
      1) muscle ups- progressions + kip work + transition work
      2) handstand walk- walking + turns + walking backwards
b) 15:00 to a heavy complex
      clean + lo-hang clean + jerk + front squat + jerk
c) 15-12-9
      1) deadlift 315#
      2) handstand push up (4" deficit)
d) emotm x 10:00- 2 muscle ups

Monday March 10th, 2014

a) emotm x 12:00 (4 sets of each)
      1) 12 alternating db snatch 70#
      2) 12 burpees to 6" target
      3) 30 double unders
b) for time:
      50 thrusters 95#
      50 hang power snatch 95#
      50 push ups
(rest as needed) 
c) 3 rounds:
      1) 400m run
      2) 14 ghd sit ups
      3) 21 box jumps 24"

Saturday March 8th, 2014

   session 1   
a) 500m row @ z1
    30 calorie airdyne @ z1
b) 5 rounds (for time)
      1) row 500m
      2) airdyne 30 calories

   session 2   
a) 3 rounds (not for time)
     1) 10 box jumps 30" (step down)
     2) 10 alternating pistols
     3) 10 burpees
b) 15:00 to a heavy snatch (for the day)
c) 50-40-30-20-10 wall balls 20#
    10-8-6-4-2 power cleans 185#

Friday March 7th, 2014

   14.2   
a) row 1000m
     1) 500m @ z1
     2) 250m @ <1:55/500m
     3) 250m @ <1:50/500m
b) mobility- focus on hips, shoulders and back
c) 3 rounds (not for time)
     1) 10m handstand walk
     2) 10 goblet squats 53# (open up those hips)
     3) 30 double unders
d) workout specific exercises
     **hit a few reps of each exercise for a few sets back and forth**
e) Open 14.2
f) back squats- 3.3.2.2.1.1. (heavy, rest 1:30)
g) row 10:00 @ cool down

Thursday March 6th, 2014

   Active Recovery Day   
a) 5 rounds (@ an easy-moderate pace)
   1) row 250m
   2) :45 squat hold
   3) airdyne 15 calories
   4) :45 push up plank hold
b) MOBILITY

Wednesday March 5th, 2014

   session 1  

a) 5:00 row @ z1

b) :30 @ <1:42 + :30 rest 

      x 20 sets

c) 5:00 row @ z1

   session 2  

a) 3 rounds (not for time) 

     1) 10 chest to bar pull ups

     2) 10 handstand push ups (5 strict + 5 kipping) 

     3) 30 double unders 

b) 5x3 bench press (heavy) (rest 1:30) 

c) 5 rounds 

     1) 12 hand release push ups 

     2) 10 thrusters 115#

     3)  8 toes to bar

Tuesday March 4th, 2014

   session 1   
AirDyne work
   a) 5:00 @ z1
   b) :30 @ 85% + :30 @ slow spin
         x 20 rounds
   c) 5:00 @ z1

   session 2   
a) 3 rounds (not for time)
     1) 10 box jumps 30" (step down)
     2) 10 ghd sit ups
     3) 10 toes to bar
b) clean and jerk complex (15:00 to hit 6 working sets)
     hi-pull + lo-hang clean + 3 front squats + 2 push jerks
c) 4:00 amrap x 3 sets (rest 3:00)
     1) 6 clean and jerks 115# (perform power snatch if hit clean and jerks yesterday)
     2) 6 burpees
     3) 12 box jumps 24" (hit 30 du's if hit box jumps yesterday)

Monday March 3rd, 2014

If performing open workout for a 2nd time:
a) row 500m @ z1
    row 250m @ 1:55/500m
    row 250m @ 1:50/500m
b) mobility. gets the lower back, hamstrings, shoulders and forearms ready to go.
c) 3 rounds (not for time)
       10 box jumps 24" (step down)
       10 behind the neck press (45#)
    2 rounds (not for time)
       15 double unders
        3 power snatch 75#
d) open workout 14.1.2
e) row 5:00 @ z1

If not performing open workout:
a) 3 rounds (not for time)
     1) 10 chest to bar pull ups
     2) 10m handstand walk
     3) 10 jumping squats (w/ barbell)
b) emotm x 10:00
     1) 10 box jumps 24"
     2) 5 clean and jerks 115#
c) E2MOTM x 10 sets
     1) 10 kb swings 70#
     2)  7 shoulder to overhead 135#
     3)  4 muscle ups
     4)  1 wall walk 

Saturday March 1st, 2014

   session 1   
a) 500m row @ z1
    30 calorie airdyne @ z1
b) 50-40-30-20-10 (@ 80-85%)
      1) calorie row
      2) calorie airdyne

   session 2   
a) 3 rounds (not for time)
     1) 12 chest to bar pull ups
     2) 12 hip extensions
     3) 30 double unders
b) 15:00 to establish a heavy complex
     power snatch + lo-hang snatch + 2 overhead squats
c) 5 rounds
     1) 12 deadlifts 135#
     2)  8 shoulder to overhead 135#
     3)  4 muscle ups