28 January 2016

Friday 29 January

For Time: 
400m Partner Carry
200m Sled Drag 
400m Partner Carry
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
5min Handstand Hold
5min Plank 

27 January 2016

Thursday 28 January

Done Like a Fight Gone Bad
KBS (70/53)
Wallball Shots
Overhead Squats (115/75)
Bar Over Burpees
Run

26 January 2016

Wednesday 27 January

Muscle Up and Pull up Progressions

2 RFT
50m Bear Crawl
40 Box Jumps
30 Russian Ab Twists
20 Power Snatches (95/65)
10 HSPU

25 January 2016

Tuesday 26 January

Front Squat
4 x 3 @ 85%


18 min AMRAP
15 T2B
20 Overhead Plate Lunges (45/25)
25 Hollowbody Rocks

Monday 25 January

Push Press
5 x 5

3 RFT
50 Double Unders
20 Thrusters (105/65)
20 Pull Ups

21 January 2016

Friday 22 January

Pull Up Progression
Muscle Up Progression

METCON
4 x 200m


METCON (Partner Workout)
10 Power Cleans
10 Front Squats
10 Shoulder to Overhead
10 Back Squats
50m Sprint

20 January 2016

Thursday 21 January

Holleyman
30 RFT
5 Wall Ball Shots (20)
3 Handstand Push-ups
1 Power Clean (225)

19 January 2016

Wednesday 20 January

Clean Complex
Minute 0: 1x10 Power Snatch @ 30% 1RM
Minute 2: 1x10 Power Snatch @ 30% 1RM
Minute 4: 1x10 Power Snatch @ 30% 1RM


10min AMRAP
3 C&J (135/95)
6 T2B
6 C&J
9 T2B
9 C&J
12 T2B
12 C&J
15 T2B
15 C&J
18 T2B

18 January 2016

Tuesday 19 January

Squat Test
Double Under skill work

Paused Back Squat
4 x 6

10 min AMRAP
10 Front Squats (95/65)
25 Double Unders

17 January 2016

Monday 18 January

Snatch Complex

METCON (Strength)
Minute 0: 3x10 Power Snatch @ 30% 1RM
Minute 2: 3x10 Power Snatch @ 30% 1RM
Minute 4: 3x10 Power Snatch @ 30% 1RM

then

7 min AMRAP
5 Power Snatches (95/65)
10 burpees to target

Rest 2 mins

5 min AMRAP
5 Power Snatches (95/65)
10 burpees to target

Rest 1 min

3 min AMRAP
5 Power Snatches (95/65)
10 burpees to target

14 January 2016

Friday 15 January

Shoulder Press 3x7

5 RFT
6 Turkish Getups (53/35)
80 ft Goblet Lunges (53/35)
80 ft Bear Crawl


Join us for an Olympic Lifting Technique class on Sunday at 1700.  This class will be taught every Sunday at 1700.  All levels of experience are welcome.  This is a great opportunity to improve technique, correct flaws, and master these lifts. 

12 January 2016

Wednesday 13 January

Clean and Jerk 7x1-1-1-1-1-1-1

For time
50 SDHP (95/65)
40 Front Squats (95/65)
30 Barbell Roll-outs
20 Push Press (95/65)
10 Pull-ups
5 Burpee Squat Clean Thrusters (95/65)

11 January 2016

Tuesday 12 January

12 min EMOM
1st min: 12 Box Jumps
2nd min: 15 Med Ball Cleans
3rd: 20 Situps

then

3 RFT
5 Pull-ups
5 T2B
25 Back Squats (185)

07 January 2016

Friday 8 January

14 min EMOM
1st min: 11 KBS (70/44)
2nd min: 3 Squat Snatch (95/65)

7 min AMRAP
10 Toes to Bar
5 Burpees

Rest 3 Minutes

5 min AMRAP
10 Grasshoppers
5 Reverse Burpees

Rest 2 min

3 min AMRAP 
1 Wall Walk
5 Burpee Handstands

05 January 2016

Wednesday 6 January

Bear Complex (5 sets of 7 reps)

Elizabeth (Time)
21-15-9
Clean (135/95)
Ring Dips


04 January 2016

Tuesday 5 January

Deadlift
4x12

AMRAP - Tabata
Double Unders
Push Press (95/65)
Situps
Chest to Bar Pullups

Monday 4 January

Death by OHS
1 min increments (95/65)

YMCA WOD
800m Run
50 Pushups
50 Air Squats
400m Run
30 Pushups
30 Air Squats
200m Run
15 Pushups
15 Air Squats