February 11, 2016

Warm up:
3 min row
8 Goblet Sqts
8 Chin Ups
8 Push Press light DB’s

Strength: Clean & Jerk
2@75%, 2@80%, 2@85%, 4 singles at 90%+

WOD: AMRAP 8 minutes:
7 Ground to OH w/ 2 DB’s 40’s/25’s
14 T2B
21 DU’s

February 10, 2016

Warm up:
3 min Airdyne/Row
8 Good mornings w/ band
8/8 steps w/band
:10 sec HS hold

Strength:
10 min EOMOM
Even: 6 Good Mornings Med weight w/good form
ODD: 5 HSPU

WOD: AMRAP 16 minutes:
4 Muscle ups (scale 6 transitions + ring dip)
8 KB Russian swings 70/53
16 Ab mat sit ups (touch ground behind you – touch toes)
200m

Cool down:
10 Hip Ext + 30 Walking Lunges
x2 NFT

February 9, 2016

Warm Up:
400m
Burgner Warm up

Strength:
OHS
3-3-3
Snatch Balance
3-3-3
Hang Power Snatch
3-3-3
All done at light – med weight (warming up)

WOD:
30 Squat Snatches @65%-70 of 1RM

Cool Down:
20 Chin ups
20 GHD Sit ups
20 Ring Dips

February 4, 2016

Warm up:
400m
10 Goblet Sqts light weight
:10sec HS Hold
8 Dips

Strength: Back Squat
5-5-5-5 betw 75%-80% phyf

Wod:
100 M Farmers Carry 70’s/53’s
3 Ground to Shoulder w/ stones
8 Shoulder to OH client choice on weight (must be Hvy but UB)
200 M run
x3

Cool Down:
Foam roll

February 3, 2016

Warm up:
3 min Air Dyne/ Row
5 Kips rings or bar
8 OHS PVC- Bar
8 Good Mornings Bar

Strength/ Skill Snatch Balance:
3-3-2-2-1-1 by feel

Wod:
5 Deadlifts @ 225/135
10 HR Push ups
5 Pull ups
x5

Cool Down:
5 Ring Dips + 20 OH Walking Lunges 35/15

February 2, 2016

Warm up:
Dynamic Warm up
Stretch

Endurance:
800m
x2
Rest 3 min between rds
(if raining 1k row rest 1:1)

WOD:
AMRAP 9 minutes: 3-6-9-12-15…
Hang Power Cleans 115/75
Burpee over bar

Cool Down:
5/5 TGU’s

February 1, 2016

Warm up:
2 min Jump Rope
8 Air sqts
8 Press w/ light DB’s
8 Hip Extension on GHD ( make sure hips are off the pad and mid line stability is maintiained)
x2

Strength:
7 min EMOM:
:20 sec Max Thrusters (athletes choice on weight)

WOD:
30 Wall Balls
20 Box Jumps 24”/20”
10 GHD sit ups
x3

Cool Down:
7 Ring Rows + 10 HR Push ups
x3

January 28, 2016

Warm up:
400m
8 KB swings
8 Dips
8 Muscle Cleans

Strength: Power Clean
15 mins find 1RM

WOD:
250 M row
7 T2B
3 Man makers 35’s/25’s
Rest 2 min
x6

January 27, 2016

Warm up:
Dynamic Warm up
8 kips working solid body position
8 Push Press DB’s
8 Push ups

Strength: Push Press
4 sets of 6 max load each set

5 min AMRAP
20 DU’s
5 C2B Pull ups
rest 3 min
5 min AMRAP
15 Sqts
5 HSPU

Cool Down:
Accumuate 90 sec L-sit hold

January 26, 2015

Warm up:
400m
8 Good Mornings
8 MU transitions
:30 sec plank hold

Strength: Deadlifts
4 DL @ 70% + 3 Weighted Pull ups
x5 rest 90 sec

AMRAP 15 minutes:
10 Alt. Pistols
5/5 DB snatch 45/25
2 MU’s
1 Sled Push

Cool Down:
15 roll outs on wheel