Month: February 2016

3.1.16

Tuesday

A.
Every minute on the minute for 10:00
1 – 3-5 Muscle-ups
2 – 30’ Handstand Walk

B.
AMRAP in 15:00
15 Calorie row
12 Deadlift (185/125)
9 Handstand Pushups (open standard)

C.
3 Sets:
1:30 Plank
1:00 Rest

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2.24.16

Wednesday

A.
Every 1:30 for 6 sets:
2 TnG Power Snatch + 2 Overhead Squats
*Build

B.
At 0:00, AMRAP in 7:00
1 Squat Clean (225/145)
5 Burpee box jumps (24/20)
20 Double-unders

Rest 3:00

At 10:00, AMRAP in 7:00
7 Chest-to-bar pull-ups
14 Hand release push-ups
21 Wall ball shots (20/14)

C.
100 Abmat sit-ups

2.23.16

Tuesday

A.
Every minute on the minute for 15:00
1 – 3-5 Muscle-ups
2 – 10 Handstand push-ups (open standard)
3 – 12 Alternating pistols

B.
3 Rounds for time:
20 Power snatch (75/55)
20 Thrusters (75/55)
20 Burpees (fully extend arms overhead)

*12:00 Cap

C.
3 Sets:
1:30 Plank
1:00 Rest

2.22.16

Monday

A.
Open WOD 15.1
AMRAP in 9:00
15 Toes to bar
10 Deadlift (115/75)
5 Snatch (115/75)

B.
From 9:00-15:00
Establish a 2 RM thruster
*Bar must be taken from the ground

C.
3 sets each rotating in groups
20/15 Calorie assault bike

2.19.16

Friday

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

B.
From 0:00 – 7:00
Complete
1000m Row
Max Burpees over ERG

From 7:00 – 14:00
Establish 1RM Ground to overhead

At 14:00, AMRAP 6:00
10 Pistols
10 Chest-to-bar Pull-ups

Rest 3:00

At 23:00
“Isabel”
30 Snatch (135/95)

*7:00 Cap (end at 30:00)