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
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
A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat
3. Burner
5 RFT:
10 Burpees
35 Double unders
5 RFT:
10 Burpees
35 Double unders
Saturday, 21 February 2015
On your own...
1. Conditioning
AMRAP 15:
21 WB (20/14)15 Cal Row9 Deadlifts (225/155)
1. Conditioning
AMRAP 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)
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.
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.
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%
7×1 Squat Clean at 90%
2. Squat
5RM Back Squat, Climbing
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)
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
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
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
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 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
EMOMx10
odd: 10 OHSwith 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders
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.
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
A. 10RM Back Squat
B. 3RM Front Squat
3. Mid Line Accessory
3 RFT:
20 GHDSU
30 Hip Extensions
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
5 RFT:
12 Thrusters, 95/65
12 TTB
2. Skills
EMOMx20
Odd: 3 Muscle ups
Even: 6 Strict HSPU
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”
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
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
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
5xMax unbroken Stict HSPU – 1 minute rest between sets
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
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)
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.
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
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
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 RFT:
20 C2B
20 Bench Press, 135/95
3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20
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
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
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
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