2/16/16

Shoulder Press
5 x 2 @ 90-95%
For Time:
400m Run
21 Thrusters (95/65)
400m Run
15 Thrusters
400m Run
9 Thrusters

2/15/16

Back Squat
3 x 2 @ 95%
50, 40, 30, 20, 10
DU’S
KBS (53/35)

2/12/16

Behind the neck Press
5 x 8
EMOTM for as long as possible
2 Thrusters (95/65)
2 Pull Ups
Add 2 reps. every minute

2/11/16

Front Squat
5 x 6, climbing
AMRAP 
In Teams of 2 or 3
36 KB Box Step Overs (35/26)
24 Deadlifts (255/175)
12 Push Jerks (165/105)

2/10/16

1 Power Clean + 3 Jerks
5 Sets @ 75% – 80%
 
Baseline OR
500m Row 500m Row
40 Air Squats 40 Goblet Squats (35/26)
30 Sit Ups 30 GHD Sit Ups
20 Push Ups 20 HSPU
10 Pull Ups 10 C2B Pull Ups

2/9/16

Shoulder Press
4 x 2 @ 90%  
 
EMOTM 16  
1. 14 Cal Row  
2. 60 Double Unders  
3. 12 Burpees to a target
4. 20 KBS (70/53)  

2/8/16

Back Squat
3 x 3 @ 90%
 
For Time  
3 Hang Power Cleans (185/125)
6 Box Jumps (30/24) 
9 Hang Power Cleans
12 Box Jumps
9 Hang Power Cleans
6 Box Jumps 
3 Hang Power Cleans 

2/5/16

Double kettlebell shoulder press
5 x 5
AMRAP 12
15 Sit Ups
12 Push Jerks (115/75)
9 TTB

2/4/16

Back Squat  
5 x 3 with a 3 second pause in bottom
 
In teams of 2  
For time:  
20 Rounds  
100m Run  
10 Burpees  
One partner works at a time

2/3/16

Power Snatch + Hang Snatch + Snatch Balance
6 – 8 sets

  
AMRAP 3  
30 Double Unders
5 OHS (135/95)  
Rest 1 min  
AMRAP 3  
30 Double Unders
5 Thrusters (135/95)
Rest 1 min  
AMRAP 3  
30 Double Unders
5 Box Jumps

2/2/16

Shoulder Press
5 x 3 @ 85%
AMRAP 14
5 Deadlifts (225/155)
1 Round of Cindy

2/1/16

Back Squat
5 x 3 @ 85%
 
 
3 Rounds for quality, not for time
15 Strict HSPU
15 Strict Pull Ups
15 Strict Ring Dips

1/29/16

3 Press + 2 Push Press + 1 Jerk
For Time:
50 Bar Facing Burpees
*Start every minute with 5 Power Cleans (155/105)

 

GOOD LUCK AT THE NORCAL MASTERS THIS WEEKEND JULIE DANCE!!!

1/28/16

Overhead Squat  
5 x 3  
 
EMOTM 20  
1. 20 KBS (70/53)  
2. 10 Box Jump Overs (no touching the box)
3. 100m Sled Pull  
4. 5 Deadlifts (275/185)

1/27/16

Big Clean Complex
4 – 6 Sets
Death by Chest to Bar Pull Ups

1/26/16

Shoulder Press
3 x 3 @ 85%
3 RFT
90 Double Unders
30 Wallballs
10 Muscle Ups**

1/25/16

Back Squat
3 x 3 @ 85%
 
Open WOD 15.1
AMRAP 9  
15 TTB  
10 Deadlifts (115/75)
5 Snatches (115/75)

1/22/16

1 Press + 3 Push Press + 5 Push Jerks
6 Sets – build to heavy set.
5 RFT
12 – TTB
12 – Box Step Ups (alt. legs)
12 – Deadlifts (255/165)

1/21/16

Overhead Squat
6 x 4
In teams of 2 or 3
AMRAP 5
Max Wallballs
AMRAP 5
Max Thrusters (95/65)
AMRAP 5
Max Calorie Row
AMRAP 5
Max OH Lunges (45/25)

1/20/16

EMOTM 12  
Power Snatch + Snatch
 
AMRAP 14  
250m Run  
Max Pull Ups

1/19/16

Shoulder Press
5 x 6 @ 75% – 80%
AMRAP 12
50 Double Unders
7 Thrusters (115/80)

1/18/16

Back Squat
5 x 6 @ 80%
 
Great British Workout
Every 2 minutes for as long as possible 
2 Rounds  
5 Power Cleans (155/105)
5 Burpees
Add 1 rep to each every 2 minutes

1/15/16

2 KB bottom up press + 3 KB press
each arm for 5 sets.
27, 21, 15, 9
HSPU
Pull Ups
Finish with 50 Burpees to a 6″ target

1/14/16

Back Squat – 20 reps @ 75% – 80%
Last day of 20 rep squat, go big!
AMRAP 14
15 Partner Wallballs
10 TTB
5 Pull Ups

1/13/16

EMOTM 12
Power Clean + Clean + Jerk
5 RFT
10 deadlifts
20 pushups
30 situps

1/12/16

Shoulder Press
5 x 5 @ 80%
AMRAP 9
30 weighted box step ups (50/30)
30 chest to bar pull ups

1/11/16

Back Squat 5×5

 

EMOTM 12
1- 50 Double Unders
2 – 15 Burpees
3 – 10 Hang Power Cleans 165/110

1/8/16

Bottom-Up Kettlebell Press
5 x 5 Each Arm
5 RFT
8 – Russian Kettlebell Swings – HASP
16 – OH Lunges (95/65)

1/7/16

Back Squat – 20 reps @ 70% – 75%
In teams of 2 or 3
AMRAP 18
250m Sled Pull
30 axle bar clean & jerks (115/75)
60 axle bar deadlifts

1/6/16

EMOTM 12
Snatch high pull + Snatch
Increase weight every 3 minutes
5 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.