1/31/2016

Rest Day

1/30/2016

A. Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%
+
Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks 135/95
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB
etc. until 7 minutes is complete

1/29/2016

A. Back Squat - 3, 2, 1, 1, 2, 3 rest 3 minutes (keep everything between 80-90%)
B. Push Press - 6, 6, 6, 6 rest 2 minutes (pause 2 seconds OH on each rep)
C1. Banded Lateral Walk x 15 steps/direction rest 1 minute
C2. Chest Supported Rear Delt Fly x 12 reps rest 1 minute x 4 sets
+
4 rounds:
50 Double Unders (UB if possible)
Max UB Muscle Ups
rest 1:1
(sub 6 jumping muscle ups)

1/28/2016

A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B. Turkish Geutps x 30 reps alt. (53/35) *not for time*
+
21-15-9
Squat Snatch 95/65
Chest 2 Bar Pull-Ups
rest 3 minutes
21-15-9
Calorie Assault Bike
42-30-18
Box Jumps 24/20 (these must be cycled no stepping down)
*post as 2 scores*

1/27/2016

Rest Day

1/26/2016

A. Every 30 Seconds x 25 reps - 1 Squat Clean @ 205/135
B1. OH Walk Lunge Steps x 12 reps rest 1 minute (heavier than last week)
B2. Glute Ham Raise x Max Reps rest 1 minute x 4 sets
+
500m Row @ 1:42/1:52 (guys/girls)
rest 2 minutes x 6 sets

1/25/2016

Every Minute on the Minute x 30 minutes (6 sets of each)
mintue 1 - 12/8 Calorie Bike
mintue 2 - 20 Seconds Max HSPU
minute 3 - 5 Heavy Thrusters (suggested 165/105)
minute 4 - 10 Burpee Box Jumps Overs 24/20
minute 5 - Rest