Wednesday 4-1-15

1.

"Zimmerman"

25 min amrap

11 chest-to-bar pull-ups

2 deadlifts, 315 lb.

10 handstand push-ups

2.

Mobility work

Tuesday 3/31/15

1.

10 min EMOM

every 2 minutes complete 200m sprint + 5 toes to bar

2.

50 double unders

10 burpees

40 double unders 20 burpees

30 double unders 

30 

20 double unders

40 burpees

10 double unders

50 burpees

Monday 3-30-15

1.

Workout 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters

(RX 95/65)

(SCALED 65/45)

-or-

“cindy”

20 min amrap

5 pullups

10 push ups

15 squats

Friday 3-27-15

*If you are completing the open workout at open gym, i recommend using today’s wod as active recovery(approx. 70%).*

1.

3 Rounds

20 KB Swings

10 OHS (95/135)

2.

10 mins to establish a 1rm in the following complex:

1 power clean

1 Hang squat clean(high hang/ stay above knee)

1 Thruster

1 split jerk

Thursday 3/26/15

1.

For time:

50 back squats(25/45)

5 rope climbs

40 back squats

4 rope climbs

30 back squats

3 rope climbs

20 back squats

2 rope climbs

10 back squats

1 rope climb

2.

750 m row for time

Wednesday 3-25-15

1.

8 min emom

7 Hang Power Snatch (65%)

2.

3 round 

800 m run

10 burpee Pull ups

14  single arm kettlebell thrusters(7 with each arm)

Tuesday 3/24/15

1.

Deadlift

5-5-3-3-3-1-1-1-1-1

2.

Work on a weakness with any remaining time

Monday 3-23-15

1.Workout 15.4

8-minute AMRAP:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., following same pattern

M 185 lb.  F 125 lb.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

Friday 3-20-15

1.

7 min emom

10 burpees 

2.

8 Rounds (4 Rounds each)

Teams of 2: 

15 Box Jumps (24/20)

10 Lateral Barbell hops

5 Squat Cleans (65/95)

*One person completes full round before switching

Thursday 3/19/15

1.

7 rounds

7 Front Squats from ground (95/135)

7 Walking lunge steps(with barbell in front rack position)

2.

4 rounds of

200 meter sprint

2 minute rest

Wednesday 3-18-15

1.

"TABATA"

20 Seconds of Work 10 Seconds of Rest

for 8 Rounds of:

-Row for Calories

-Push-Ups

-Sit-Ups

-Box Jump (24/20)

*Complete all 8 rounds before

moving to next movement

2.

30 Barbell thrusters for time

(115/85)

Tuesday 3/17/15

1.

9 min AMRAP

2 PC (135/95)

2 Box Jump on and Overs

Both increase by 2 each round

4/4, 6/6, 8/8, 10/10, 12 /12

2.

10 min emom

5 OHS from floor each minute (increase weight each set) 

Monday 3-16-15

15.3

14 minute amrap of::

7 muscle-ups

50 wall-ball shots, 20-lb. ball to 10 feet

100 double-unders

*Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

-or-

or-

14 min amrap
15 Plate Ground To Overhead (45/25)
25 Sit-Ups
35 Air Squats

Friday 3-13-15

1.

4 rounds for time

20 KBS (53/35)

7 Jerks (155/105)

*if you are doing the open on saturday, i suggest you use this workout as active recovery at around 75%. Focus on technique (as we all should)*

2.

500 meter row for time

Thursday 3/12/15

1.

8 min amrap

3 power snatches(135/95)

6 burpees over the bar

9 hspu

2.

14 min emom

even- 3 muscle ups (or a progression)

odd- 10 push ups (hand release)

Wednesday 3-11-15

1. Power clean:

 5 rounds – Every 90 seconds, complete:

5 power cleans (70% 1 RM clean)

2.

10 min amrap

30 double unders

20 thrusters (75#/55#)

10 box jumps (24in/20in)

Tuesday 3/10/15

1.

Deadlift

5x5

2.

4 rounds for time of:

95-lb. sumo deadlift high-pulls, 10 reps 

95-lb. push presses, 10 reps

95-lb. back squats, 20 reps

Monday 3-9-15

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps (95/65/45)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Friday 3-6-15

*If you are completing the open workout at open gym, i recommend using today’s wod as active recovery(approx. 70%).*

1.

10 min emom

even-1 rope climb (the goal is to reach the top in as few pulls as possible)

odd-200 meter run

2.

3 rounds for reps and calories

1 min row

1 min. double unders

1 min abmat sit ups

1 min rest

Thursday 3/5/15

1.

10 min emom

even 30 double unders

odd weighted plank hold 45/25 (hands or forearms acceptable)

2.

Split Jerk

5x5 reps

(60%-65%-70%-75%-80%)

Wednesday 3-4-15

1.

 Front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2.

30-25-20-15-10-5

Wall ball shots

burpees

Tuesday 3/3/15

1.

Deadlift

5 rep max

2.

3 rounds

400 meter run

10 handstand push ups

10 Kb swings

Are you "leader boarding"?

Monday 3-2-15

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars (knee ups, sit ups)

10 deadlifts (115 ,85,65/ 75,55,45 lb.)

5 snatches (115,85,65 / 75,55,45 lb.)

 

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap

Or (if you have already completed 15.1&1a you will complete the following. 

9 min amrap

15 wall ball shots

30 double unders 

6 min amrap

20 Burpee box jumps 

15 double unders