Tuesday, February 28, 2017

Wednesday March 1st 2017

2 touch n go DL every 50 sec x 9 sets - -- start sets @ about 65%RM -- and work your way up from there
+
4 sets:
2 min Rowing @ 75%
3 Deadlifts @ 175lbs/125lb
3 HPC
6 Front Squats
2 min b/t sets
+
4 sets:
2 min Rowing @ 75%
10-15 unbroken Shoulder to OH @ 155lbs/105lb
2 min b/t sets



Monday, February 27, 2017

Tuesday February 28th 2017

10 min AMRAP
20 Push Press @ 115lb/75lb
20 CTB
90 Double Unders +
rest 10 min
+
20 min @ 75%/moderate:
2 min Rowing
1:30 min AirBike
1:30 min Run

Sunday, February 26, 2017

Monday February 27th 2017

Option 1:
A. Power Snatch. Above knee Hang Snatch. OHS, 1.1.1 -- build to tough set 
B. Power Clean. Above knee Hang Power Clean; 1.2 EMOM x 6 minutes (all moderate effort)
C. Front Squat; 2 tough reps every min x 8 sets
+
For Time:
50 Toes to bar for time
+
20 Min Z1 Airbike 

 

Option 2:Retest open WOD 17.1

Friday, February 24, 2017

Saturday February 25th 2017

EMOM x 15 min:
1st min: Ring Muscle ups, comfortable unbroken yet repeatable set
2nd min: 15-20 Wall Balls
3rd min: High Hang power Snatch, 5 moderate reps
+
rest 5 min
+
EMOM x 15 min:
1st min: 5 Moderate Overhead Squat - taken from floor
2nd min: 10 CTB
3rd min: 15 Push ups
+
rest 5 min
+
4 sets @ 70% effort
Row 500m
10 Bench press
AMRAP (-1) strict pullups


Thursday, February 23, 2017

Tuesday, February 21, 2017

Wedneday February 22nd 2017

3 mod challenging touch n go Deadlifts every 60 sec x  9 mins -- look to use 75-85%RM or above
+
Hang Power Snatch, 3 moderate reps every :60 x 5 min
+
3 sets:
2 min Airbike @ 75%
10 T&G power clean and overhead @ 125lbs/85lb
2 min b/t sets
+
2 sets @ high effort:
30 Box Jump Overs @ 24"/20"
5 Ring Muscle-ups
5 CTB
5 Ring Dips
2 min b/t sets
+
21,15,9 for time @ 90% effort:
Pullups
Cals on AB

Monday, February 20, 2017

Tuesday February 21st 2017

10 min - Game pace effort
50 DU's
15 Toes to bar
10 Thrusters @ 115lbs/75lb
10 min rest
15 sets:
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
--15 min rest
15 min @ low effort
10 cal Assault
5 R Leg Pistols
15-20ft Unbroken HS Walk
5 L Leg Pistols
20 sec Hollow Body Hold

Sunday, February 19, 2017

Monday February 20th 2017

A. Squat Snatch. Hang Sq Snatch, 1.1.1- build to a tough set
B. Clean; 8-10 singles @ 80% taking 1 rep every :90-2 min 

C. Back Squat, 2-2-1-1 rest 2-3m ( should all be above 80% of max) 
+
For Completion @ Z1
10 Min Run
10 Min Row
10 Minute AD

Friday, February 17, 2017

Saturday February 18th 2017

MEN - 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN - 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
All Burpees are to 6 inch touch. This is CF open workout from 2013. 

Thursday, February 16, 2017

Friday February 17th 2016

Friday 
A. Power Clean and Push Jerk, work to a single - go touch n go off the shoulder to OH
B. Squat Snatch. OHS, 1.1 per min x 10 mins - moderate weight -- approx 75%RM
C. 4 x 250m Row @ 97%, 4-5 min b/t sets
D. 30 min @ Low effort
10/10 Alternating Shoulder touching while holding Freestanding Handstand  
2 Ring Muscle ups 
30 sec L Side Bridge
30 sec R Side Bridge
300m Row

Tuesday, February 14, 2017

Wednesday February 15th 2016

A. Double overhand Grip (no hook) Deadlift, work to moderately challenging set of 2 

2 sets @ high effort: 
2 min Light Airbike
12-15 UB Hang Power Snatch 75lb/55lb
2 min rest 
+
2 sets @ high effort 
2 min Light Row 
12-15 UB Power Clean to overhead @ 95lb/65lb
2 min rest 

2 sets @ high effort:
20 burpees to 6" touch
10-20 UB chest to bar
2 min b/t sets
+
2 sets @ high effort:
20 Russian KBS @ 32kg/24kg
10-20 UB Ring Dips
2 min b/t sets

Monday, February 13, 2017

Tuesday February 14th 2016

10 min - full effort:
7 Ring Muscle-ups
27 Wall Balls @ 20lb/14lb
70 Double Unders 
10 min rest
10 sets:
30 sec Row @ 85-90%
30 sec Row @ 50%
-- 10 min rest 
15 min @ 70%/LOW effort w/ skills
10 cal Airbike
2/arm TGU @ 24kg/16kg
20 ft HS Walk
10 Alternating Pistols (scale appropriately if unable to sustain effective form)

Sunday, February 12, 2017

Monday February 13th 2016

A. Power Snatch Cluster, 1.1.1 - work to a tough set within about 6-7 sets (take :10 rest b/t clusters)
B. Squat Clean Thruster (drop) Squat Clean & Split Jerk, - work 1 set every :90 x 8 sets -- start light end close to max
C.  5 sets @ high effort:
10 CTB
15 OH Squats @ 95lb/65lb 
10 Burpee Over Barbell 
rest 1m30 b/t sets

Friday, February 10, 2017

Saturday February 11th 2017

4 min @ 85-90%/high effort:
12 Deadlift @ 155lbs/105lb
9 Hang Power Clean @ 155lbs/105lb
6 S2OH @ 155lbs/105lbs
 --4 min rest 
8 min @ 85-90%/high effort:
2 Ring Muscle-ups
3 Strict HSPU
6 Box jumps @ 30"/24"
8 min rest
12 min @ 85-90%/high effort:
5 HSPU
10 Alternating Pistols
15 Pull-ups

Thursday, February 9, 2017

Friday February 10th 2017

A. Squat Snatch, build to solid single 
B. EMOM every :90 x 7 sets
2 touch n go Squat Snatch -- above 70%-80% -- no max efforts or fails
C. 20 minute AMRAP: 
10 cal row 
4 Deadlifts - 135lb/95lb 
3 Hang Power Clean - 135lb/95lb 
2 Fron Squat - 135lb/95lb
1 shoulder to overhead - 135lb/95lb 
*you do not have to reset rower*

Tuesday, February 7, 2017

Wednesday February 8th 2017

A. Push press, 1 rep every :70 x 10 sets -- work to tough single
B.EMOM x 12 sets: 
1 deadlift every minute -- build to tough set 
C. 4 sets: 
Bench Press @ 30X0, AMRAP (-1) @ Body weight -- Scale if first set is less than 10 reps (70% BW for female)
Deadlift, 8-12 T&G reps @ 66% of tough single from B 
rest :90 b/t sets 
rest 5min 
+
For time: 
21-15-9 
Hang Power Clean 95lb/65lb 
Ring Dips

Monday, February 6, 2017

Tuesday February 7th 2016

18,15,12,9,6,3 for time:
Front Squat @ 65lbs/45lb
Burpees 
Pull-ups
+
rest 10 min 
+
3 rounds for time:

100 DU's

90 sec of Front Bridge

Sunday, February 5, 2017

Monday February 6th 2016

A. Power Snatch . Above knee hang Squat Snatch, 1.1 -- work to max 
B. Front Squat, build to tough single

C. Deficit Strict HSPU, find 3rm --- if unable to add deficit then find 3rm standing strict press 
+
For time: 
50 Strict HSPU  

Friday, February 3, 2017

Saturday February 4th 2016

4 min @ 85-90%/high effort:
10 DL @ 185lbs/135lb
10 Lateral Barbell Burpees
4 min rest
8 min @ 85-90%/high effort:
20 Shoulder to Overhead @ 75lbs/55lb
15 Toes to Bar
10 Box Jump Overs @ 30"/24"
8 min rest
12 min @ 85-90%/high effort:
20 Alternating Pistols
30 Hang Power Clean @ 95lbs/65lbs

Thursday, February 2, 2017

Friday February 3rd 2016

A. OHS, work to tough triple
B. 5 unbroken touch n go Power Snatch @ 75% of best Power Snatch x 5 sets for time
C. For time:
15 Bar Facing Burpees
30 Squat Clean @ 135lbs/95lb
15 Bar Facing Burpees
D. 3 sets:
Low effort 2 min row
:45-:60