| Not For Time | |
| 10 Sets | |
| Power Snatch + OHS* | |
| Run 250m between sets | |
| *build to a heavy set | |
| 3 Sets | |
| 10 Ring Rows w/pause at top | |
| 10 box step ups, each leg *light by feel | |
3/1/17
| Shoulder Press |
| 5 @ 75% |
| 4 @ 80% |
| 3 @ 85% |
| 2 @ 90% |
| 2 x 1 @ 95% |
| 10 Sets |
|
50m Sprint
|
2/28/17
| Every 30 secs for 6 rounds | |
| 4 – 8 TTB | |
| Every 45 secs for 4 rounds | |
| 4 – 8 TTB (+1) | |
| Every 60 secs for 4 rounds | |
| 4 – 8 TTB (+1) | |
| AMRAP 4 | |
| 3 Power Cleans (155/105) | |
| 20 Double Unders | |
| Rest 1 Minute | |
| AMRAP 4 | |
| 5 Power Cleans (135/95) | |
| 20 Double Unders | |
| Rest 1 Minute | |
| AMRAP 4 | |
| 7 Power Cleans (115/85) | |
|
20 Double Unders
|
|
2/27/17
| Back Squat Waves – 3/2/1 | |
| 75%, 80%, 85% | |
| 80%, 85%, 90% | |
| 85%, 90%, 95% | |
| 3 Sets | |
| 8 1-leg deadlifts, each leg (115/85) | |
|
12 1-arm DB press *light by feel
|
|
2/24/17
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
2/23/17
| AMRAP 20 |
| 40 CAL Row |
| 60 Wallballs |
| 800m Run |
| 100 Double Unders |
2/22/17
| Shoulder Press | |
| Ladder @ 90% | |
| 1, 2, 3, 4, etc… | |
| 3 RFT | |
| 12 Deadlifts (275/185) | |
| 24 Pull Ups | |
2/21/17
| Every 30 secs for 6 rounds | |
| 4 – 8 TTB | |
| Every 45 secs for 4 rounds | |
| 4 – 8 TTB (+1) | |
| Every 60 secs for 4 rounds | |
| 4 – 8 TTB (+1) | |
| AMRAP 10 | |
| 2 OHS (95/65) | |
| 2 HSPU | |
| 4 OHS | |
| 4 HSPU | |
| 6 OHS | |
| 6 HSPU | |
| ETC… | |
2/20/17
Back Squat
2×3 @ 80%
2×2 @ 85%
5 Rounds (not for time)
100m 1-Arm Overhead Carry (50m/side)
12 Sumo Deadlift High Pull (95/65)
30 Sit-Ups
2/17/17
| Deadlift Waves – 3/2/1 | ||
| 80%, 85%, 90% | ||
| 85%, 90%, 95% | ||
| 90%, 95%, 1RM | ||
| For Time: | ||
| 80-60-40-20 | ||
| 8-6-4-2 | ||
| Air Squats | ||
| Muscle Ups | ||
2/16/17
| 25 – 30 Minutes (Steady Pace) | |
| 400m Run | |
| 10 HSPU | |
| 10 Cossack Squats (5/side) | |
| 5 Dball Over the Shoulder | |
| 5 Tire Flips | |
2/15/17
| Shoulder Press | |
| Ladder @ 85% | |
| 1, 2, 3, 4, etc… | |
| 5 RFT | |
| 10 DB Snatches (50/35) | |
| 20 Walking Lunges | |
| 40 Double Unders | |
2/14/17
| Every 30 secs for 6 rounds | |
| 2 – 5 TTB | |
| Every 45 secs for 4 rounds | |
| 2 – 5 TTB (+1) | |
| Every 60 secs for 4 rounds | |
| 2 – 5 TTB (+1) | |
| AMRAP 12 | |
| 12 Hang Power Cleans (115/85) | |
| 12 Bar Facing Burpees | |
2/13/17
| Back Squat | |
| 3 x 3 @ 90% | |
| EMOTM 12 | |
| 1. 20 Second Row/Bike Sprint | |
| 2. 15 KBS (53/35) | |
2/10/17
| 5 Sets | ||
| 3 Power Cleans @ 80% | ||
| 100m Sled Pull (90/60) | ||
| 15 – 25 – 15 | ||
| Back Squats (155/105) | ||
| Chest to Bar Pull Ups | ||
2/9/17
| In Teams of 2 | |
| AMRAP 22 | |
| 8 CAL Row/Bike | |
| 8 Box Jump over w/step down | |
| 8 Burpees | |
| While one partner completes a round, | |
| other partner will hold top of deadlift (135/95) | |
| *Can only work while bar is off the ground. | |
2/8/17
| Shoulder Press | |
| Ladder @ 85% | |
| 1, 2, 3, 4, etc… | |
| 4 Rounds, not for time | |
| 400m Run | |
| 10 Bent over row (115/75) | |
| 10 1-leg deadlift (115/75) | |
| 30 Sit ups | |
2/7/17
| Every 30 secs for 6 rounds | |
| 2 – 5 TTB | |
| Every 45 secs for 4 rounds | |
| 2 – 5 TTB (+1) | |
| Every 60 secs for 4 rounds | |
| 2 – 5 TTB (+1) | |
| EMOTM 15 | |
| 1. 10 Power Snatches (115/75) | |
| 2. 20 Deadlifts (115/75) | |
| 3. 30 Double Unders | |
2/6/17
| Back Squat | |
| 5 x 3 @ 85% | |
| Ladder 8 | |
| 2, 4, 6, 8, 10, ETC… | |
| Wallballs (30/20) | |
| Pull Ups | |
2/3/17
| Deadlift Waves – 3/2/1 | ||||
| 75%, 80%, 85% | ||||
| 80%, 85%, 90% | ||||
| 85%, 90%, 95% | ||||
| 8 Rounds of | ||||
| 2 Minutes to run 250m | ||||
| with remaining time do max reps of | ||||
| either HSPU,push ups,ring dips or muscle ups | ||||
| Your choice – pick what needs most | ||||
| improvement. | ||||
2/2/17
| EMOTM 5 |
| 2 Power Snatches |
| Rest 1 minute |
| EMOTM 5 |
| 1 Power + 1 Hang Snatch |
| Rest 1 minute |
| EMOTM 5 |
| 1 Hang Snatch + 1 Snatch |
| Rest 1 minute |
| EMOTM 5 |
| 1 Snatch |
2/1/17
| Shoulder Press |
| Ladder @ 80% |
| 1, 2, 3, 4, etc… |
| For Time: |
| 21, 15, 9 |
| Thrusters (115/85) |
| KBS (70/53) |
1/31/17
| Death by Pull Ups |
| “Annie” |
| 50-40-30-20-10 |
| Double Unders |
| Sit Ups |
1/30/17
| Back Squat | |
| 3 x 3 @ 85% | |
| EMOTM 12 | |
| 1. 300′ Shuttle Run (50’/each) | |
| 2. 12 Burpees | |
| 3. 10 Wallballs (30/20) | |
1/27/17
| Work up to a heavy single Power Clean; | |||
| then do 4 x 1 @ 85% | |||
| 20-25 minutes (steady pace) | |||
| 100m Sled Pull (90/60) | |||
| 30 Double Unders | |||
| 10 CAL on Rower or Assault Bike | |||
| 10 Pistols (5/each) | |||
1/26/17
| In Teams of 2 or 3 | |
| AMRAP 18 | |
| 30 Box Jump Overs | |
| 30 TTB | |
| 30 Burpees |
1/25/17
| Shoulder Press | |
| Ladder @ 80% | |
| 1, 2, 3, 4, etc… | |
| 4 Rounds | |
| 250m Run | |
| 15 Thrusters (75/55) | |
| 15 Sumo Deadlift High Pull (75/55) | |
1/24/17
| Every 30 secs for 6 rounds | |
| 3 – 7 Pull Ups | |
| Every 45 secs for 4 rounds | |
| 3 – 7 Pull Ups (+1) | |
| Every 60 secs for 4 rounds | |
| 3 – 7 Pull Ups (+1)** | |
| **Last set do max reps | |
| Open WOD 15.4 | |
| AMRAP 8 | 12 HSPU |
| 3 HSPU | 6 Cleans |
| 3 Cleans (185/125) | 15 HSPU |
| 6 HSPU | 6 Cleans |
| 3 Cleans | 18 HSPU |
| 9 HSPU | 6 Cleans |
| 3 Cleans |
ETC…
|
1/23/17
| Back Squat | |
| 5 x 6 @ 80% | |
| 3 Sets | |
| 12 Supinated Barbell Rows (105/70) | |
|
12 1-leg deadlifts (each leg)
|
|
2/1/17
| Shoulder Press |
| Ladder @ 80% |
| 1, 2, 3, 4, etc… |
| For Time: |
| 21, 15, 9 |
| Thrusters (115/85) |
| KBS (70/53) |