Friday 2/28/14

1.

10 min AMRAP

30 double unders

15 power snatches (55/75)

2.

10 rope climbs

Thursday 2/27/14

1.

Teams of two  

4 Rounds each of:

4 Squat Clean and Jerks (155/95)

15 Chest to Bar Pull-ups

13 Burpee lateral jumps over bar

One Athlete works while the other rests.  Athlete one completes one round (4 SCJ, 15 C2B, 13 Burpees).  After the final burpee Athlete 2 can start the triplet and Athlete one will rest.

2.

Muscle up’s/ progression

Wednesday 2/26/14

1.

Deadlifts

4x3

2.

Teams of 3

Row 10K

One athlete works at a time. Switch every 250 meters. Athletes must complete 10 kb swings before returning to the rower. 

Tuesday 2/25/14

1. Double Unders

100-80-60-40-20

Pull ups

25-20-15-10-5

2. handstand walk practice(50 feet or 100 shoulder/head taps)

Monday 2/24/14

1.

Death by burpee box jumps (20/24)

(20 min cap)

min1=1 burpee box jump

Min2=2 burpee BJ

.

.

Continue until you cannot complete prescribed amount of burpee BJ within the minute. 

2.

Front squat 

3x5

1.

4 rounds

3 minutes to:

run 200 meters, then max rope climbs with the remainder of the time

rest 1 minute

*score is total rope climbs*

2.

Shoulder Press

5x5

Thursday 2/20/14

5 minute amrap

Squat Clean Thrusters (135/95)

rest 2 minutes

5 minute amrap

Power Cleans (135/95)

rest 2 mins

5 minute amrap

Front squats (135/95)

rest 2 minutes

100 sit ups for time

Score 1 is total reps of the 3 barbell movements. Score 2 is time on sit-ups

Wednesday 2/19/14

1.

7 minute amrap

burpees (jump up and touch a 6 inch target)

2.

10 minute emom

even 10 toes to bar

odd 20 double unders

Tuesday 2/18/14

1.

20 minutes to establish a 1RM Front Squat.

2.

4 rft

50 KB Swings 53/35

30 alternating 1 arm thrusters 

Rest 1 mins between rounds

Monday 2/17/14

1.

15 mins to Establish 2 RM, 

Power clean (touch and go)

2. "Macho Man"

OTM For as long as possible...

3 Power Cleans, 

3 Front Squats, 

3 Jerks 

(185/135)

Friday 2/14/14

1. 
AMRAP 10:
10 Wall Balls, 20/16
30 Double unders

2.  
5 sets of:  Hang Power Snatch + Hang Squat Snatch + OHS

Thursday 2/13/14

:WOD:

30-20-10

Explosion Tuck Jumps(complete a full squat, then jump and tuck your knees into your chest)

Hand Release Push-ups

:Skill:

Accumulate 5min in a Handstand Hold or L-Sit(both if you feel froggy)

Every time you break, complete 10 Lateral Hops over an obstacle. 

1 rounds for time

100 grasshoppers 

75 sit ups 

50 air squats

25 burpees

Tuesday 2/11/14

1.

4 rounds

20 pull ups

40 double unders

60 walking lunge steps

2.

handstand walk 50 feet or 100 shoulder taps

Monday 2/10/14

1.

Back Squat

8-8-8-8

2.

5 rounds of:

30 KB Swings 53/35

15 Wall Balls 20/16

7 Power Snatches 95/65#

rest exactly 1 min between rounds

5 rounds 

20 ft bearcrawl forward

20 jumping jacks

20 ft bearcrawl backwards

200 meter run

Thursday 2/6/14

1.

3 rounds

30 squat cleans(95/65)

30 burpees (over the bar)

2.

Muscle up practice

either 10 rxd or 30 reps of the progression of your choice

Wednesday 2/5/14

1.

2k row

75 kb swings(35/53)

2.

Hang power clean(touch and go)

3-3-3-3-3

Tuesday 2/4/14

1.

7RFT

15 Sit-ups

15 Superman

2.

10 min EMOM

even- 10 box jumps(24/30)

odd-3 forward rolls

Monday 2/3/14

1.

7minutes to complete

3 RFT(rounds for time)-

10 Overhead squat(95/65) 

50 Double-unders

at the end of 7 minutes, you begin part 2

2.

7 miutes to complete.

“Fran”

21-15-9

Thrusters(95/65)

Pull ups

*Your score is final time after fran, both parts combined will take a maximum time of 14 mins. If you do not finish fran, your score is toal reps of fran completed.