Month: January 2016

2.1.16

Monday

A.
20RM Back Squat
*Use 5lb heavier than last time. If this is your first time, use 60% of 1RM

B.
OPEN WOD 13.4

AMRAP in 7:00
3 Clean and jerk (135/95)
3 Toes to bar
6 Clean and jerk (135/95)
6 Toes to bar
9 Clean and jerk (135/95)
9 Toes to bar
etc. 12/12, 15/15 until time expires..

C.
3 sets:
1:00 Plank (use weight if necessary)
1:00 Rest

1.27.16

Wednesday

A.
Every minute on the minute:
Min 1-5: 6 Burpees over bar + 3 TnG Snatch (115/75)
Min 6-10: 4 Burpees over bar + 3 TnG Snatch (135/95)
Min 11-15: 3 Burpees over bar + 3 TnG Snatch (155/105)

B.
12:00 AMRAP
10 Toes to bar
15 Kettlebell Swing (53/35)
20 Hand release Push-ups

1.26.16

Tuesday

A.
Every minute on the minute for 10:00
Min 1 – 10 Handstand push-ups
Min 2 – 40 Double unders

B.
Every minute on the minute for 10:00
Power Clean x 1 rep
*Build over the course of your 10 sets.

C.
“Elizabeth”
21-51-9
Power Clean (135/95)
Ring Dip

*10:00 Cap!

1.25.16

Monday

A.
Every minute on the minute for 5:00
Handstand walk 30′
Or
3 Wall Climbs

B.
20RM Back Squat
*Use 5lb heavier than last time. If this is your first time, use 60% of 1RM

C.
10:00 AMRAP
7 Thrusters (95/65)
7 Chest to bar pull-ups
7 Wall ball (20/14)
7 Pull-ups

1.22.16

Friday

A.
20RM Back Squat
*Use 5lb heavier than last time. If this is your first time, use 60% of 1RM

B.
At 0:00
Complete 21-15-9 reps for time of:
Box Jump (24/20)
Toes to bar
Wall ball shots (20/14)

At 10:00
Complete 21-15-9 reps for time of:
Kettlebell Swing (53/35)
Front rack stationary lunge (75/55)
Sumo deadlift high pull (75/55)

1.20.16

Wednesday

A.
Barbell Cycling:
Power clean and jerk
EMOM for 3:00 complete 5 reps (135/95)
EMOM for 3:00 complete 3 reps (155/105)
EMOM for 3:00 complete 3 reps (175/125)
EMOM for 3:00 complete 1 rep (195/135) every :30
EMOM for 3:00 complete 3 reps (155/105) every :30

B.
AMRAP in 10:00
10 Alternating pistols
1 Legless rope climb

C.
Tabata hollow rocks

1.19.16

Tuesday

A.
Every 3:00 for 5 sets:
Max unbroken strict pull-ups
Max unbroken strict handstand push-ups
Rest the remainder of the 3:00 segment.

B.
Deadlift
3 x 8 @ 31X1
rest as needed between sets.

C.
Every minute on the minute for 10:00
3/2 Muscle-ups
10 Wall ball shots (20/14)