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