Friday, 27 February 2015

Open WOD...enjoy the extra sleep in time!
Meet at 0530 in the powerlifting room:

2015 OPEN ATHLETES
1. ConditioningAMRAP 12 of:
30 Calorie Row
15 OHS 115/80
Sub either sdhp for row or ohs with dumbells...pick your poison

2. Skills
EMOMx10
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.

Monday, 24 February 2015

Meet at 0530 in the powerlifting room:


1. Conditioning
“TEAM OPEN TEST”
Teams of 2 complete AMRAP 20 of (cut in half if alone):
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/
40 Jerks
20 Snatch
20 MU
2. Squats
A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat
3. Burner
5 RFT:
10 Burpees
35 Double unders

Saturday, 21 February 2015

On your own...

1.  Conditioning
A
MRAP 15:
21 WB (20/14)15 Cal Row9 Deadlifts (225/155)

Friday, 20 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
15-12-9:
Thruster (115/80)
CTB PU
Immediately into…
15-12-9:
Burpee BJ (24/20)
Squat Clean (115/80)
2. Clean and Jerk
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.

Thursday, 19 February 2015

Recovery day...work some skills in!

Wednesday, 18 February 2015

Meet at 0530 in the powerlifting room: (should be able to get access into back room by talking to front desk)

1. Clean
7×1 Squat Clean at 90%
2. Squat
5RM Back Squat, Climbing
3. EMOMx15
5 Rounds of:
Min 1: 7 Back Squat from a rack (70% of 5RM)
Min 2: 20 GHDSU
Min 3: Shuttle Sprint for time (2x: 10m out and back, 15m out and back)

Tuesday, 17 February 2015

Meet at 0530 in the power lifting room:

1. Squat
10 RMax Front Squat
3 RMax Front Squat
2. Conditioning
75 Wall Balls, 20/14
60 Box Jumps, 24/20
45 C2B Pull ups
30 Cleans, 135/95
15 Muscle ups
3. Skills
EMOMx14:
Odd: 3 Squat Snatches, climbing
Even: 12 unbroken TTB

Friday, 13 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
2 RFT:
25 Box Jumps, 24/20″
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95
2. Skills
EMOMx10
odd: 10 OHSwith 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders

Wednesday, 12 February 2015

Recovery day! Work some skills if you feel good.

Wednesday, 11 February 2015

Meet at 0530 in the cardio room:

2. Conditioning
Teams of 3
AMRAP 20:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge, 2-pood/1.5-pood
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.
1. Squat
A. 10RM Back Squat
B. 3RM Front Squat
3. Mid Line Accessory
3 RFT:
20 GHDSU
30 Hip Extensions

Tuesday, 10 February 2015

Meet at 0530 in powerlifting room:

1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB
2. Skills
EMOMx20
Odd:  3 Muscle ups
Even:  6 Strict HSPU

Monday, 9 February 2015

will likely be another code red morning, so on your own...

1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”
2. Oly/Strength
A. EMOMx10: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats

Friday, 6 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
3 RFT:
30 Cal Row...sub if rowers are occupied
15 Deads, 225/155
30 Wall Balls, 20/14
2. Skills
5xMax unbroken Stict HSPU – 1 minute rest between sets

Thursday, 5 February 2014

rest day! Work in some skill work when you can:

Wednesday, 4 February 2015

Meet at 0530 in the powerlifting room:

1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135# for RX, adjust as necessary)
*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
3. Gymnastics Benchmark
75 C2B Pull ups for time

Tuesday, 3 February 2015

Again, on your own due to weather:

1. Conditioning
3 RFT:
5 Muscle ups (sub 3 pullups and 3 dips per if can't do mu)
10 Power Cleans, 155/105
2. Conditioning
3 RFT:
20 C2B
20 Bench Press, 135/95
3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

Monday, 2 February 2015

Since it'll be a late night, on your own...

1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row
2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10