Thursday Thanks

1. start @ 0:00
    --for time:
           150 air squats
           2000m row
           150 air squats

(rest until 25:00)

2. start @ 25:00
    -- 2 rounds, for time, of:
           50 GHD sit ups
           25 deadlifts @ 225/155

(rest as needed)

3. EMOM x 10 minutes:
    odd) 10 strict toes to bar
   even) 10 strict handstand push ups

Wednesday Work

1. Track Work
     a. warm up: 400m jog + dynamic exercises + 400m jog
     b. the work:
           800m, for time
            (5:00 break)
           10 sets of: 50m sprint + 50m recovery jog
            (10:00 break)
           2x 800m @ sub-mile PR pace
            (rest 3:00 between efforts)
     c. cool down: 800m jog

2. CrossFit Conditioning
       21-18-15-12-9-6-3, for time, of:
        sumo DL high pull @ 75/55
        push jerk @ 75/55

FYF

I. Warm Up 

    i. 5:00 ski @ ~2:00 pace 

   ii. 2x thru: 

        10 pass thrus

        10 wall squats 

        10 goblet squats 

        10 burpees over rower 

II. The Work 

     EMOM X 40 

       odd) 15-calorie row 

      even) 15 wall balls @ 20/14 

IWT Thursday

I. Warm up
     i. 5:00 row @ 70-75%
    ii. 3x thru:
          10 pass throughs, 5 wall squats, 10 russian kbs, 10 inch worms

II. IWT
     i. 3 rounds (rest 2:00 between rounds)
          10 power cleans @ 50% of CJ + 2:00 rowing (for meters)
  --5:00 break--
    ii. 3 rounds (rest 2:00 between rounds)
          15 bench press @ 50% of 1RM + 2:00 of burpee pull ups
  --5:00 break--
   iii. 10x10 push ups (alternate with partner or rest 1:1)

Wednesday Work

I. Warm Up
     i. 5:00 row @ < 2:00 pace
    ii. 2x thru:
         10 pass throughs
           5 wall squats
         10 goblet squats
         10 db strict press

II. Olympic Lifting
     i. every 2:00 x 10 sets
          3 TNG power snatch @ 70% of 1RM power snatch
          + 10-calorie airdyne sprint

III. Gymnastics
     i. every :30 x 8 sets: 2 strict wall facing handstand push ups
    ii. every :30 x 16 sets: 5 kipping handstand push ups

IV. Conditioning
     -- EMOM x 24:
          i. 15 kb swings @ 53/35#
         ii. 15 box jump (step down) @ 24/20"
        iii. 20 overhead squats @ 75/55#

Team Tuesday

I. Warm Up
     a. 5:00 AD @ 80-85%
     b. 2x thru:
          10 pass throughs, 10 wall squats, 10 russian KBS, 5 burpee broad jumps

II. Weightlifting (choose a or b)
     a. Squat Program (Week 3, Day 1)
          i. back squat -- x9 @ 60, x9 @ 67, x6 @ 72, x6 @ 77, x3 @ 82, x3 @ 87 (rest 2:00)
         ii. front squat -- 4x5 @ 70% (rest 2:00)
     b. Deadlift
          i. 10-9-8-7-6-5-4-3-2-1 (increase weight per set)
              * follow each set with 3 box jumps @ 40"
            ** rest 1:30 after each set

III. Gymnastics
      a. 6 sets of: 2 bar muscle ups + 4 toes to bar + 2 chest to bar pull ups + 4 toes to bar

IV. Team Workout
      - in teams of 3:
           3 rounds, for time, of:
              100 calorie row (switch every 20 cals)
                75 shoulder to overhead @ 135/95 (switch as desired)
                50 burpees to 25# plate (alternate each rep) 

Sunday Service

I. Warm Up

    a) 5:00 row @ <2:00 

    b) 2x thru: 

        10 pass thrus

          5 wall squats 

        10 goblet squats 

        10 jumping squats 

II. 15 minutes to work to a heavy power clean + jerk 

III. 20-->1 thrusters w/ empty barbell 

     (20 double unders after each set) 

 

-- rest 5:00 -- 

IV. 20-->1 air squats wearing 20# vest

     (5 push ups after each set) 

Saturday Work

A) warm up:  

    5:00 row @ 70-75%

    2x thru: 

      10 pass thrus 

      10 wall squats 

      10 KB swings (Russian) 

        5 burpee broad jumps 

B) 15:00 to a heavy DL single 

      Then:

        10 rounds:  

          1 DL @ 85%

          5 burpees over the bar 

C) movement: 

      1. 6 sets of: 

           60sec fat bar OH walk

      2. 4 sets: 

          40ft HS walk 

         (:02 hold @ 20ft) 

         (Any fall = 10 hollow rocks) 

D) 3 rounds, for time, of:

      400m run

      20 CJ @ 95/65

FYF

I. Track Work 

    A) warm up 

         400m jog 

         Dynamic exercises 

         400m jog 

    B) the work 

         Every 3:00 x 6: 

           300m @ mile pace 

           100m recovery 

           100m hard 

    C) cool down 

         800m jog 

II. Gymnastics

    A) for time: 

        1-2-3-4-5-6-7-6-5-4-3-2-1 

          Unbroken ring muscle ups 

III. "Fortitude":

     EMOM X 30 

      odd) 15 calorie row 

     even) 15 burpees 

IWT Thursday

I. Warm Up
     A. 5:00 Airdyne @ 75-80%
     B. 2x thru:
          10 pvc pass throughs
          10 wall squats
            5 burpee broad jumps
          10 air squats

II. IWT
     1. 3 rounds (rest 2:00 between rounds)
          15 Russian KBS @ 97/62
          2:00 rowing, for meters
    (5:00 intermission between part 1 and part 2)
     2. 3 rounds (rest 2:00 between rounds)
          25 wall balls @ 30/20
          2:00 box jumps (step down) @ 30/24
    (5:00 intermission between part 2 and part 3)
     3. 5 sets (rest 1:00 between sets)
          2 strict parallette hspu + 10 kipping parallette hspu
         (increase deficit per set)

Work Wednesday

I. warm up
     i. 5:00 airdyne
    ii. 2x thru:
           10 pass throughs
           10 wall squats
           10 air squats
           30ft handstand walk

II. strength
     i. 5x3 push press, working to a 3RM (rest 2 minutes between sets)

III. conditioning
     i. 5 rounds, for reps, of:
         30 seconds double unders, 30 seconds rest
         30 seconds kb swings @ 53/35, 30 seconds rest
         30 seconds ttb, 30 seconds rest
         30 seconds push up plank hold, 30 seconds rest
         30 seconds bar hang in hollow position, 30 seconds rest
   

Turnt Up Team Tuesday

1) warm up
    --5:00 row (men need to get 1300+ meters, ladies 1200+)
    --2x thru:
         10 pvc pass throughs
           5 wall squats
         10 goblet squats
    -- 4:00 tabata hollow hold from bar w/ false grip using lacrosse balls

2) deadlift
    -- 10x5 (rest 2:00 between sets)

3) team work (3-person team)
    -- for time:
          3000m row (switch every 300m)
          200 power snatch @ 75/55
          100 box jump overs @ 20" (switch every 10)

4) finisher:
      a. 2x : max strict pull ups
      b. 6 sets (as able) : 10-second static arch hold + 5 pull ups (drive straight from hold to 1st PU)

FYF

1) Warm Up:
     a)  5:00 AD @ 70-75% (find a # of calories that get you breathing and make you work a bit)
     b) 2x thru:
           10 pvc pass throughs
           10 wall squats
           10 goblet squats
           10 empty barbell OHS
     c) 2x: 30 second db push press, 30 second rest
           (rest in the overhead position)

2) The Work:
     In a team of 4:
        21,097m ski or row
      (make it happen)
        *if you have a team of 4, you must also complete 300 push ups during the rest portions
        

IWT Thursday

A) warm up 

      5:00 cardio (70-75%) 

      2x thru: 

        10 pvc pass thrus 

        10 wall squats 

        10 jumping squats 

        10 Russian KBS 

        10 broad jumps 

B) IWT work 

     1) Phase I

         3 rounds (rest 2:00 between) 

          12 hang power cleans @ 50%

          2:00 bar facing burpees 

      (5:00 intermission)

     2) Phase II

         3 rounds (rest 2:00 between) 

          12 STO @ same weight 

          2:00 rowing for meters 

      (5:00 intermission) 

     3) Phase III 

        10x2 (rest 1:00 between) of: 

          1 kip + 1 kip to pull + 1 MU + 1 ring dip

Wednesday Work

1) warm up:
      5:00 of cardio (should be at about 70-75% effort)
      2x thru the following:
         10 pvc pass throughs
         10 wall squats
         10 single leg box squats @ 24/20
         30ft handstand walk
         10 empty barbell back squats

2) barbell work
      1 power clean every :30 x 20 reps (10:00)
         @ 50+% (of 1RM clean)

3) EMOM x 20 minutes:
      a) 15 calorie ski (or Assault Bike)
      b) 10 burpee pull ups
      c) 75 double unders
      d) 15 box jumps (step down) @ 24/20

4) finisher: 10 --> 1 ladder of:
        GHD sit ups
        strict handstand push ups

Tuesday April 12th, 2016

1. Squat Program (Week 1, Day 1)
  a. Back Squats
     1x10 @ 50%
     1x10 @ 60%
     1x7 @ 70%
     1x7 @ 75%
     2x4 @ 80%
   (rest 2:00 between sets)
  b. Front Squats
      4x6 @ 70%
   (rest 2:00 between sets)

2. In teams of 3, complete:
     5000m row
     300 push ups
     150 kb swings @ 70/53
     (kb only need to pass chest level)

      * switch as you please
      ** 1 person rowing, 1 person performing PU/KBS, 1 person rest
      *** you must finish the push ups before moving on to KBS
      **** if you complete KBS prior to the row, switch out on the rower until it is completed

3. Finisher 
     a. 3x5 weighted strict pull up, then 3x5 @ 88% of 5RM
     b. EMOM x 12: 
           odd) :05 arch hold + 8 kips + 2 l-sit pull ups
          even) 8 butterfly pull ups + 1 bar muscle up

Track + Team

1) Track Workout by Daniel P Burk
     a) warm up: 400m jog, dynamic exercises, 400m jog
     b) main event:
           5 sets (rest 3:00 between sets) of:
             300m @ mile PR pace
             100m recovery jog
             200m @ 3sec faster than mile pace
             100m recovery jog
             100m sprint
     c) cool down: 800m jog, mobility

2) Lift
     -- work up to a heavy deadlift (hit heavy sets of 3's and 2's working up)
          ** not a 1RM

3) Team Workout
     -- in teams of 3, complete:
          250 wall balls @ 20/14
          2500m ski erg (or 2.5 mile airdyne/assault bike)
          250 double unders
    

FYF

10,000m row time trial 

(For time-- your best effort) 

Brid Off Season Cycle 1, Week 3, Day 3

IWT Thursday

1. 3 rounds (rest 2:00 between rounds)
     15 hang power snatch @ 50% of 1RM snatch
     2:00 rowing, for meters

   (rest 5:00)

2. 3 rounds (rest 2:00 between rounds)
     15 deadlifts @ 60% of 1RM 
     2:00 burpee box overs @ 20", for reps

   (rest 5:00)

3.  6 sets of:
     4 ring kips (stay tight)
     3 ring muscle ups
     1 ring muscle up negative (stay tight and hollow)
    (rest 1:00 between sets)

Brid Off Season Cycle 1, Week 3, Day 2

1) Movement by Joe Williams of Power and Grace

2) EMOM x 20 minutes:
       a) 15 calorie ski (replace with rowing if no ski erg)
       b) 15 burpees
       c) 15 calorie airdyne (or Assault Bike)
       d) 60 double unders

3) Barbell Cycling
       * EMOM x 12 minutes:
           odd) 12 hang power clean @ 165#
          even) 12 shoulder to overhead @ 165#

Tuesday April 5th, 2016

1. Movement By Joe Williams of Power and Grace Performance (click for link)

2. 10 x 250m row @ 1k PR pace (rest 1:00 between sets)

3. 42,30,18, for time, of:
      sumo deadlift high pull @ 95/65
      ghd sit ups

Monday April 4, 2016

Scheduled Workout going to be Posted Tuesday-Sunday. Mondays will now be rest days.

Friday April 1, 2016

1. Movement from Joe @ Power and Grace:
     http://www.powerandgraceperformance.com/blogentry.cfm?PostType=Movement&postid=9105

2. for time:
     100 double unders
       50 wall balls @ 20/14
       40 box jumps @ 24/20
       30 burpees
     100 double unders

Thursday March 31, 2016

Rowing Intervals (10,000m total):
  2000m @ 5k PR + 5sec/500m
   (rest 2:00)
  1500m @ 5k PR + 3sec/500m
   (rest 1:30)
  1000m @ 5k PR
   (rest 1:00)
   500m @ 2k PR + 4sec/500m
   (rest :30)
   500m @ 2k PR + 2sec/500m
   (rest :30)
 1000m @ 5k PR
   (rest 1:00)
  1500m @ 5k PR + 3sec/500m
   (rest 1:30)
  2000m @ 5k PR + 5sec/500m

Wednesday March 30, 2016

1. Movement work courtesy of Joe Williams of Power and Grace
     http://www.powerandgraceperformance.com/blogentry.cfm?PostType=Movement&postid=9104

2. 5x through the following:
      1:00 assault bike/airdyne
      1:00 GHD sit ups
      1:00 rowing
      1:00 box jump (step down) @ 24/20
      1:00 air squats
      1:00 rest

Tuesday March 29, 2016

1. Barbell Cycling:
     a. EMOM x 10 minutes: 3 unbroken power snatch @ 165/110
        (rest 5:00)
     b. EMOM x 10 minutes: 3 DL + 3 HPC + 3 STO @ 165/110 (unbroken complex)

2. for time:
     50 wall balls @ 20/14
     30 kb swings @ 70/53
     10 burpee box overs @ 30/24

Monday March 28, 2016

1) 12 sets of:

      500m row @ 2k pace + :05/500m

      (rest 1:00 between sets) 

2) EMOM x 20: 

      odd) 15 wall balls @ 20/14# 

     even) 10 power snatch @ 95/65 

Wednesday March 23, 2016

1) 3 sets of:
      2000m row @ 5k PR + 5 seconds
       (rest 2:00 between sets)

2) EMOM x 12 minutes:
      odd) 12 thrusters @ 115/75
     even) 16 box jump overs @ 24/20

Tuesday March 22, 2016

1) death by: unbroken power cleans @ 135/95

2) 42-30-18, for time, of:
      GHD sit ups
      alternating db snatch @ 70/50
    
3) EMOM x 7 -- 2 kips + 2 ring muscle ups + 2 dips

Monday March 21, 2016

1) Rowing intervals
     a. 500m warm up + mobility
     b. 2x through the following distances/rest periods:
           1. 1000m @ 2k PR + 10 seconds (rest 2:00)
           2. 500m @ 2k PR + 5 seconds (rest 1:00)
           3. 250m @ ALL OUT (rest 1:00)
           4. 500m @ 2k PR + 5 seconds (rest 1:00)
           5. 1000m @ 2k PR + 10 seconds (rest 2:00)

2) tabata double unders

3) 5x5 bench press (rest as needed between sets)

Wednesday March 16, 2016

1. EMOM x 10 minutes 

    odd minutes) 3 push jerk @ 70%

   even minutes) 10 c2b pull ups 

2. 4 rounds, for time, of: 

     21 calorie row 

     15 toes to bar

       9 shoulder to overhead @ 135/95

3. 3x 50ft hs walk (rest as needed) 

Tuesday March 15, 2016

1. EMOM x 10 minutes 

    2 touch and go power cleans @ 70-80%

2. 3 rounds, for time, of: 

     25 front squats @ 135/95

     25 GHD sit ups 

3. Tabata hollow plank hold 

Monday March 14, 2016

1. 16.3 Re-do (If you want)

2. 5 rounds, for reps, of:
       1:00 rowing calories
       1:00 burpees over rower
       1:00 shoulder to overhead @ 115/75
       1:00 rest

3. 10:00 amrap, for rounds and reps, of: (don't do this if you re-did 16.3)
       100m overhead lunge w/ 45/35# plate
       30 GHD sit ups

Friday March 11, 2016

1. Open Workout 16.3 

2. EMOM x 20 minutes 

     odd minutes) 5 bench press 

    even minutes) 15 calorie row 

Wednesday March 9, 2016

1) Back Squats 

     a) x3 @ 70%, x3 @ 75%

     b) x2 @ 80%, x2 @ 85% 

     c) x1 @ 90% 

2) with a 12:00 running clock: 

     3:00 amrap wall balls @ 20/14

     3:00 amrap rowing calories 

     2:00 amrap wall balls @ 20/14

     2:00 amrap rowing calories 

     1:00 amrap wall balls @ 20/14

     1:00 amrap rowing calories 

3) EMOM x 10 minutes 

    odd minutes) 40 double unders

   even minutes) 4 ring muscle ups 

Tuesday March 8, 2016

1) 5 sets of: 

     1 snatch pull + 1 power snatch 

2) 5 sets of: 

     3 push press (start @ 70% and work up) 

3) 3 rounds, for time, of: 

     21 KB swings @ 53/35

     21 burpees  

     400m run 

4) max calorie assault bike in 2:00 

Saturday March 5, 2016

1) for time: 

     2000m row 

     100 burpees 

     2000m row 

2) 3 rounds, for time, of: 

     400m run 

     25 handstand push ups 

Friday March 4, 2016

1) Open workout 16.2 

   (Make sure to properly warm up here) 

2) 20:00 row session: 

     5:00 warm up 

     10x :30 hard, :30 light 

     5:00 cool down 

3) mobility 

Wednesday March 2, 2016

1) 7 sets of: 

     power clean + front squat + jerk 

2) EMOM x 10 minutes 

     odd minutes) 15/12 calorie row 

    even minutes) 15 wall balls @ 20/14

3) 3 rounds, for time, of: 

    50 double unders 

    15 hang power snatch @ 95/65 

    15 toes to bar 

Tuesday March 1st, 2016

1) snatch work 

     EMOM x 10 minutes 

       1 snatch @ 70-85% (go up by feel) 

2) 30-20-10, for time, of: 

     Assault Bike calories 

     Alt DB snatch @ 70/50

3) 5 rounds, for time, of: 

     500m row 

     15 bench press @ 155/105 

Monday February 29th, 2016

2 options for the day:

A) Option #1
       1. 16.1 Redo
       2. EMOM x 10 minutes
            odd minutes) 10 thrusters @ 95
            even minutes) 10 calorie assault bike
       3. 3 rounds, for time, of:
             15 shoulder to overhead @ 135/95
               5 ring muscle ups

B) Option #2
       1. 4 rounds, for time, of:
             400m run
             25 wall balls @ 20/14
             15 box jumps @ 24/20
       2. Same as option #1
       3. Same as option #1

Saturday February 27th, 2016

1) 5x1 power clean @ 70% of your 1RM clean and jerk.

2) 5x1 front squat @ 80% of 1RM.

3) 3 rounds, for time, of:
      30 calorie row
      10 power cleans @ 155/105
      50 double unders

4) 1 mile sled drag (form of active recovery) with 45/35 on the rogue pulling sled
     

Friday February 26th, 2016

1) Open Workout 16.1
    20:00 AMRAP of:
       25ft overhead walking lunge @ 95/65
       8 bar facing burpees
       25ft overhead walking lunge @ 95/65
       8 chest to bar pull ups

2) EMOM x 21 minutes:
     minute 1) 15 GHD sit ups
     minute 2) 5 bench press (add weight each set -- build to moderately heavy weight)
     minute 3) 5 deadlifts (add weight set -- build to moderately heavy weight)

Wednesday 24Feb16

1) EMOM x 20 minutes
    odd minutes) 15/12 calorie row
   even minutes) 15/12 calorie Assault Bike/Ski Erg

2) 5x1 clean and jerk @ 70-85% (rest 2:00 between sets)

3) EMOM x 10 minutes
     -- 3 ring muscle ups (efficiency work)

Tuesday February 23rd, 2016

1) EMOM x 10 minutes
    odd minutes) 2 back squats @ 80%
    even minutes) 15 chest to bar pull ups

2) 5 rounds, for time, of:
     10 toes to bar
     10 power snatch @ 75/55
     10 wall balls @ 20/14

3) 21-15-9-6-3, for time, of:
     thrusters @ 95/65
     box jumps @ 24/20

Monday February 22nd, 2016

1) for time:
      50 double unders
      25 calorie row
      50 double unders
      25 calorie row
      50 double unders

2) 5 sets of:
      1 hang snatch + 1 snatch @ 80% (drop and reset between reps)

3) 3 rounds, for time, of:
      24 GHD sit ups
      21 hang power cleans @ 135/95
      18 bar facing burpees 
      

Saturday 20Feb16

15:00 AMRAP of:
100 double unders
  30 clean and jerks @ 95/65
100 double unders
  30 clean and jerks @ 135/95
100 double unders
  30 clean and jerks @ 185/125
100 double unders
AMRAP clean and jerks @ 225/155 in remaining time

(rest as needed -- until fully recovered)

3 rounds, for time, of:
400m run
21 overhead squats @ 135/95
12 chest to bar pull ups

Friday 19Feb16

1) Back Squat
     1 rep every 45sec x 15 sets @ 85% of 1RM

2) Push Jerk
     7x1 @ 80% of 1RM jerk

3) 7 rounds, for time, of:
     8 thrusters @ 115/75
     4 ring muscle ups

Wednesday 17Feb16

1) EMOM x 10 minutes
     2 touch n go power cleans @ 75% of 1RM clean/jerk

2) 3 part conditioning
    a) 5:00 AMRAP of:
         7 power snatch @ 95
         7 pull ups
     (3:00 break)
    b) 5:00 AMRAP of:
         7 overhead squats @ 95
         7 toes to bar
      (3:00 break)
    c) 5:00 AMRAP of:
         7 deadlifts @ 185/125
       14 alternating pistols

3) 50 burpee box overs @ 24/20, for time

Tuesday 16Feb16

1) EMOM x 10 minutes
     1 hang snatch @ 80%

2) for time:
     50 chest to bar pull ups
     10 power cleans @ 155/105
    100 double unders
     10 power cleans
     30 strict handstand push ups
     10 power cleans
     20 bar facing burpees
     10 power cleans
     10 ring muscle ups

3) 10 sets of:
     30sec hard, 30sec rest on the Concept 2 rower

Monday 15Feb16

1) EMOM x 20
     odd) max calorie rowing  (be consistent -- stick to a pace where you can still hit your FS well)
    even) 3 front squats @ 75%

2) 10:00 to establish 2RM bench press

3) 8:00 AMRAP of:
     15 box jumps @ 24/20
     15 thrusters @ 95/65

13Feb16

1) Deadlift

     1 rep every 30sec x 20 @ 80% 

2) 10:00 AMRAP of:

    2-4-6-8-10-etc

     thrusters @ 95/65

     Assault bike calories 

3) 75 push ups, for time 

   ** emom 10 box jumps @ 24/20

      (starting @ 0:00) 

Friday 12Feb16

1) 5x1 clean/jerk @ 90% (rest 2:30 between sets)

2) for time:
     150 calorie row
       30 ring muscle ups
       30 power snatch @ 155/105

3) 3 rounds (rest 1:1)
     10 burpee box jumps @ 30/24
     20 GHD sit ups
     10 strict handstand push ups

Wednesday 10Feb16

1) Back Squats
     50% x 10
     60% x 8
     70% x 6
     80% x 4
     90% x 2
   (rest 2:30 between sets)

2) 10:00 to a heavy complex of:
     push press + power jerk

3) 7 rounds, for time, of:
     50ft handstand walk
     10 power cleans @ 135/95
     50 double unders

Tuesday 09feb16

complete each of these in 2 person teams

1) 10:00 to establish a 1RM complex of:
     1 snatch + 1 OHS + 2 hang snatches

2) for time:
     150 overhead squats @ 135/95
       * 1 teammate working at a time

3) 12:00 amrap of:
     12 shoulder to overhead @ 135/95
     12 toes to bar
     12 box jump overs @ 24/20
     * alternate movements with partner

Monday 08feb16

w/ a 60:00 running clock: 

1. @ 0:00 (10:00 cap) 

    For time: 

      75 double unders 

      75 wall balls @ 20/14

      75 pull ups 

      75 double unders 

2. @ 15:00 

     2k row, for time 

3. @ 30:00 (10:00 cap) 

     For time:  

      50 bar facing burpees 

      30 handstand push ups

      30 bar facing burpees 

      10 handstand push ups 

4. @ 45:00 (15:00 cap) 

      30 bar muscle ups, for time 

Saturday 06feb16

A) 3 rounds of: 

      20 overhead squats @ 95/65

      75 double unders 

(Rest until 20:00) 

B) 3 rounds of: 

      25 shoulder to overhead @ 95/65

      25 toes to bar 

(Rest until 40:00) 

C) 3 rounds of:

      25 power cleans @ 95/65 

      20 chest to bar pull ups 

Friday 05feb16

A) 3 sets of: 2 push press + 3 press-grip overhead squats
     (rest 2:00 between sets)

B) 20:00 AMRAP of:
     15 front squats @ 115/75
     10 bar facing burpees
       5 ring muscle ups

C) 15 sets of: 30/30 on the Assault Bike / AirDyne

D) 50 GHD sit ups, for time

Wednesday 03feb16

A) every 2:00 for 12:00 (6 sets)
     clean + front squat + jerk

B) 4x5 strict press

C) 10 rounds of:
     30 calorie row
     (rest 1:00 between rounds)

Tuesday 02Feb16

A) every 2:00 for 14:00 (7 sets)
     -- 1 power snatch + 1 full snatch
     ** drop and rest between reps

B) 5x3 Front Squat @ 85% (rest 3:00 between sets)

C) 21-18-15-12-9-6-3
     deadlift @ 185/125
     burpees to 6" target 

Monday 01feb16

A) for time: 

     50-40-30-20-10 wall balls @ 20/14

     75 double unders after each set 

(20:00 break) 

B) 12:00 AMRAP: 

      10 clean/jerk @ 115

      15 box jump overs @ 24/20

(10:00 break) 

C) for time: 

      35 strict handstand push ups 

saturday 30jan16

A) 7:00 amrap
     10 wall balls @ 30/20
     10 burpees to 6"

(rest 7:00)

B) 6:00 amrap
     8 OHS @ 135/95
     8 calorie row

(rest 6:00)

C) 5:00 amrap
     10 handstand push ups
       5 power cleans @ 135/95

(rest 5:00)

D) 4:00 amrap
     8 chest to bar pull ups
     4 power snatch @ 135/95

(rest 4:00)

E) 3:00 amrap
     6 front squats @ 135/95
     3 ring muscle ups

friday 29jan16

A) Open Workout 12.3
      18:00 AMRAP
        15 box jumps @ 24"
        12 shoulder to overhead @ 115/75
          9 toes to bar

B) Back Squats
      x3 @ 70%
      x2 @ 75%
      x2 @ 80%
      x1 @ 85%
      x1 @ 90%
      x5 @ 75%

C) 2:00 rounds x 5 (rest 2:00 between)
     50ft handstand walk
       4 ring muscle ups
     amrap rope climbs in remaining time

wednesday 27jan16

A) EMOM x 10
      1 power clean + 1 power jerk @ 80% of 1RM CJ

B) for time:
     75 calorie Assault Bike
     60 alternating pistols
     45 bar facing burpees
     30 power cleans @ 135/95
     15 ring muscle ups

C) 5 x 2:00 rounds (rest 2:00 between rounds)
     20/15 calorie row
     amrap double unders

tuesday 26jan16

A) 50 power snatch, for time, @ 115/75
       ** every break = 15 WBS @ 30/20

B) deadlift work
     2x5 @ 65, 70%
     2x3 @ 75, 80%
     2x1 @ 85, 90%

C) 8:00 amrap of:
     15 calorie row
     15 deadlifts @ 185/125

Monday 25jan16

A) snatch work 

    1. Every 2:00 x 4 

         3 tng power @ 65%

    2. Every 2:00 x 4

         2 tng power @ 70%

    3. Every 2:00 x 4

         1 power + 1 full tng @ 75% 

B) 5 rounds of: 

     6 hang power cleans @ 135/95

     9 burpee box overs @ 24/20

   12 overhead squats @ 135/95

C) front squats 

     5x5 -- 60, 65, 70, 75, 80% 

     (2:30 rest between sets) 

Saturday 23jan16

A) 21-15-9 

     Strict hand stand push ups

     GHDSU

(5:00 break) 

B) 21-15-9

     TTB

     double unders (x4 reps) 

(5:00 break) 

C) 9-6-3

     ring muscle ups 

     wall balls @ 30/20 (x3 reps)

(5:00 break) 

D) 1k row 

friday 22jan16

A) Open Workout 15.5

B) Back Squats
      x3 @ 70%
      x2 @ 75%
      x2 @ 80%
      x1 @ 85%
      x1 @ 90%
      x5 @ 75%

C) Strict Press
      -- same %'s as back squats

wednesday 20jan16

A) Clean/Jerk
       1. every 2:00 x 3 -- 1 power clean + 1 push press @ 70%
       2. every 2:00 x 3 -- 1 full clean + 1 push jerk @ 80%
       3. every 2:00 x 4 -- 1 clean/jerk @ 90%

B) 3 rounds of:
       50 wall balls @ 20/14
       30 ttb
       10 burpee box overs @ 24/20

C) 10 x 20 calorie assault bike
       (rest 1:00)

tuesday 19jan16

A) for time:
      100 shoulder to overhead @ 115/75
      ** every break = 12 chest to bar pull ups

B) for time:
      27-21-15-9
       overhead squats @ 95/65
       9-7-5-3
       ring  muscle ups

C) deadlifts
      x6 @ 60%
      x4 @ 70%
      x2 @ 80%
      x1 @ 90%
      x2 @ 85%
      x4 @ 80%
      x6 @ 70%
      rest 2:00 between sets

friday 15jan16-monday 18jan16

Friday 15jan16
A) Open Workout 11.4
     10:00 amrap of:
       60 bar facing burpees
       30 overhead squats @ 120/90
       10 muscle ups
B) Back Squats
     2x5 @ 60, 65%
     2x3 @ 75, 80%
     2x1 @ 85, 90%
C) 20 x :30 on, :30 off assault bike (or airdyne)

Saturday 16jan16
A) 3 rounds, for time, of:
     50 double unders
     10 clean/jerk @ 115/75
B) 27-21-15-9
      rowing calories
      power snatch @ 95/65
C) 5 x 2:00 rounds (rest 2:00 between)
      amrap of:
       1 clean/jerk @ 225/155
       1 rounds of "Mary"

Monday 18jan16
A) Snatch
     1. every 2:00 x 3 sets -- 1 power snatch + 1 full snatch @ 70%
     2. every 2:00 x 3 sets -- 2 power snatches @ 75%
     3. every 2:00 x 4 sets -- 2 full snatches @ 80%
B) Front Squats
     x5 @ 60%
     x3 @ 70%
     x2 @ 80%
     x1 @ 90%
     x5 @ 80%
C) 14:00 amrap of:
     50 calorie row
     40 box jumps @ 24/20
     30 power snatch @ 115/75
     20 bar facing burpees
     10 clean/jerk @ 115

wednesday 13jan16

A) every minute x 6 sets:
       7 deadlifts @ 315/225

B) for time:
    75 calorie row
    50 shoulder to overhead @ 95/65
    25 pull ups

C) 21-15-9 (must be unbroken)
      toes to bar
      handstand push ups
     ** if you break on any set, must perform 20 alternating pistols 

tuesday 12jan16

A) 60 power cleans, for time @ 135/95
     -- every break = 10 bar facing burpees

B) 21-15-9
     row calories
     thrusters @ 115/75
     chest to bar pull ups

C) alternating tabata (8 rounds each)
     1. assault bike calories
     2. double unders

Monday 11jan16

A) Snatch 

   1) every 1:30 x 5 sets 

     1 power snatch + 1 snatch @ 70-80%

   2) every 1:30 x 5 sets 

     2 snatch @ 80%+

B) 15:00 AMRAP 

    18 wall balls @ 20/14

    12 box jumps @ 24/20

      6 power snatch @ 135/95

C) EMOM x 12 

    odd) 15 calorie row

   even) 15 kipping handstand push ups

Sunday 10jan16

@ 0:00
  1k row
  30 power cleans @ 205/135

@ 10:00
  1k row
  40 strict handstand push ups @ 2" deficit

@ 20:00
  1k row
  50 shoulder to overhead @ 135/95

@ 30:00
  1k row
  50 burpees over erg

Friday 08jan16

A) 9:00 AMRAP 

     6 STO @ 135/95

     9 burpees

   12 box overs @ 24/20 

   (5:00 break) 

   10:00 to establish 1RM complex of: 

     Snatch + OHS + hang snatch 

B) Assault Bike 

     150 calories for time 

     (Every 2:00, starting @ 0:00, 7 DL @ 275/185) 

Wednesday 06jan16

A) Pause Front Squats
      5x3 (w/ 2sec pause in the bottom of each rep)
B) 21-18-15-12-9-6-3
      front squats @ 185
      GHD sit ups
C) 10 x 20 calorie row (rest 1:00 between)
D) accumulate:
      1. 50 shoulder touches (freestanding)
      2. 50 hollow rocks

Tuesday 05jan16

10 rounds of: 

30 double unders 

  3 muscle ups 

EMOM x 5 

2 power snatch (touch n go) @ 70% of 1rm snatch

EMOM x 5 

2 snatch (touch n go) @ 80% of 1rm snatch

5 rounds of: 

9 deadlifts @ 135

6 hang power snatch @ 135

3 OHS @ 135 

Monday 04jan16

Morning/First Session (first thing in AM):  

30:00 light row 

Afternoon/Second Session:

1) every 2:30 x 5 sets: 

     2 rounds of: 

       15 WBS @ 30

       10 TTB 

2) EMOM x 10 

     1 power clean + 1 split jerk 

     (Working to a heavy set for the day)

3) 3 rounds of: 

     15 power cleans @ 115 

     15 handstand push ups 

         

       

Saturday 02jan16

10:00 AMRAP:

30 double unders 

15 thrusters @ 75

3 rounds of:

20 DL @ 225 

20 GHDSU

20 CTBPU 

5 x 2:00 rounds (rest 2:00 between)

5 ring muscle ups 

12 power snatch @ 95 

AMRAP burpee over box @ 24"