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