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"