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