27 February 2015

Friday 27 February

STRENGTH: 
3/3/3+ Jerk (70,80,85%)

Partner WOD: 
16 Minute AMRAP (Reps)
400M Med Ball Run (20/14)
Thrusters (95/65)

26 February 2015

24 February 2015

Wednesday 25 February

STRENGTH: 
EMOM 10 mins 2reps Snatches (60%)

METCON:
13 Minute AMRAP
5 DL (115/75)
5 Hang Power Cleans (115/75)
5 Shoulder to Overhead (115/75)
5 Back Squats (115/75)

Tuesday 24 February

METCON:
Grace +
30 Burpees over Bar
Rest 1 Minute
30 Clean & Jerks (135/95)
Rest 1 Minute

30 Burpees over Bar

23 February 2015

Monday 23 February

STRENGTH: 
3/3/3+ B Squat (70,80,85%)

METCON:
6 RFT
6 DL (265/185)
9 Box Jumps

12 Air Squats

20 February 2015

Friday 20 February

STRENGTH: 
15 Min 1RM Jerk (rack)

METCON:
20 Minute AMRAP:
8 Power Snatches (95/65#)
16 Front Rack Lunges W/ PS bar

24 DU’s

19 February 2015

17 February 2015

Wednesday 18 February

STRENGTH: 
15 Min 1RM Snatch (sq or power)

METCON:
For Time
20 Burpees
20 S2OH (165/115#)
20 Wall Balls
20 DL (165/115#)
20 Wall Balls
20 S2OH (165/115#)

20 Burpees

Tuesday 17 February

METCON:
5 RFT:
10 Ring Dips
10 Front Sq 135/95

16 February 2015

Monday 16 February

STRENGTH: 
15 Min 1RM Back Squat

METCON:
15 Minute AMRAP
10 Deficit Push-Ups
15 T2B
200M Run

13 February 2015

Friday 13 February

METCON:

2 minute AMRAP
4 Deadlift (225/155)
8 Wall Balls
Rest 3 minutes
2 minute AMRAP
4 Power Clean (185/135)
8 Pull-ups
Rest 3 minutes
2 minute AMRAP
4 Front Squats (155/115)
8 Toes to Bar
Rest 3 Minutes

Repeat top workout

12 February 2015

Thursday 12 February

Strength:
8 Minute EMOM: Hang Power Snatch from Above Knee + Hip Snatch/High Hang Snatch
Snatch Grip Strict Press from Behind the Neck: 5x3

METCON:
2 Sets for Max reps of
45 seconds of Handstand Push ups
45 seconds rest
30 seconds of handstand push ups
60 seconds rest
45 seconds of ring dips w/1 second pause at the top
45 seconds rest
30 seconds of ring dips w/1 second pause at the top

Rest 2 minutes

10 February 2015

Wednesday 11 February

Strength:
8 sets of 2 Front Squat + 1 Jerk @ 80% of 1RM Jerk.

METCON:
FRAN!!!
21-15-9 of
Thrusters (95/65)

Pull ups

Tuesday 10 February

Strength:
Bench Press: 9x3 @ loads per set 90% or 1RM

METCON:
Every 8 minutes for 24 minutes (3 sets)
Run 800M
30 Double Unders/20 Double Unders
20 Kettlebell Swings/10 Kettlebell Swings

10 Power Cleans (135/95)/5 Power Cleans (135/95)

09 February 2015

Monday 9 February

Strength:
12 Minute EMOM of:
1 minute: Overhead Squat x 5
2 Minute: 5-10 Strict Pull Ups/Weighted Pull-ups
3 Minute: Max rep Thrusters for 30 seconds (95/65)

METCON:
3 Rounds for time:
20 Front-Racked Walking Lunges (135/95)
30 Pull Ups
40 Wall Balls

06 February 2015

Friday 6 February

Strength:
Back Squat: 6-4-2-2-4 to 6 @ loads per set 65%-75%-85%-90%-85%

METCON:
3 Rounds for Time:
Run 400M
12 Deadlift, Body weight

21 Box Jumps

05 February 2015

Thursday 5 February

Strength:
Deadlift: 8-6-4-2-2 @ loads per set 50%-60%-70%-80%-90%
Then
Speed Deadlift: 3x3 @ 75%

METCON:
6 sets for times of:
Run 100M
4 pull ups
4 Ring dips
6  Power Snatch (95/65)
8 Burpees over the barbell
6 Power Snatch (95/65)
4 pull ups
4 Ring dips

Rest 60 seconds

03 February 2015

Wednesday 4 February

Strength:
Tall Snatch: 5x3
Tall Jerk: 5x3

METCON:
12 Minute AMRAP
1 Goblet Squat
1 Situp
1 Kettlebell Swing
2 Goblet Squat
2 Situp
2 Kettlebell Swings
3 Goblet Squat
3 Situp

Tuesday 3 February


Strength:
Bench Press: 2-2-2-2RM @ loads per set 70%-75%-80%-2RM

METCON:
21-15-9
Handstand Push-ups
Pull ups
Ring Dips

02 February 2015

Monday 2 February


Strength:
Front Squat: 6x2@ 90% of 1RM

METCON:
5 rounds for time:
6 Cleans (135/95)
9 Shoulder to Overhead (135/95)
12 Box Jump Overs (24/20)