2/7/2016

Rest day

2/6/2016

A. Clean & Jerk - tough single
+
Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

2/5/2016

A. Front Squat - 6, 4, 2, 6, 4, 2 rest 3:00 minutes
B1. Push Jerk x 10 TNG reps AHAP rest 1 minute
B2. Barbell Glute Hip Bridge (use same bar as push-jerk) x 15 reps rest 1 minute
B3. One Arm Dumbbell Row x 6 reps per arm (AHAP) rest 1 minute x 3 sets
+
10 Rounds for time:
10 Pull-Ups
10 Box Jumps 24/20
*work on cycling the jumps*

2/4/2016

A. Every 2 minutes, for 20 minutes (10 sets)
Snatch x 1 rep
Sets 1-2 @ 65-75%
Sets 3-4 @ 80-85%
Sets 5-6 @ 85-90%
Sets 7-8 @ 90-95%
Sets 9-10 @ 95-105%
+
For time:
500m Row
30 Power Snatches 95/65
500m Row
- rest 5 minutes -
For time:
30 Squat Cleans 95/65
20 HSPU
10 Burpee Box Jumps Overs 24/20

2/3/2016

Rest Day

2/2/2016

A. Every 30 seconds x 20 reps - 1 Squat Clean @ 225/145
B1. Overhead Squat x 10 reps (145/100) rest 20 seconds
B2. GHD Sit-Ups x 15 reps AFAP rest 2 minutes x 4 sets
+
500m Row @ 1:40/1:50 pace (guys/girls)
rest 2 minutes x 6 sets

2/1/2016

Every Minute on the Minute x 40 minutes (8 sets of each)
minute 1 - 18/14 Calorie Row
minute 2 - 15 Wall Ball Shots 30/20
minute 3 - 20 Second Assault Sprint (550/400 watts)
minute 4 - 30 Seconds C2B Pull-Ups
mintue 5 - rest
+
20 minutes of Mobility - rolling quads, stretching hips and hamstrings