23-28 FEB 2015

Warm-up
5 Burpees
10 KBS
15 Air SQT X3

Monday:
V/N:
20 min AMRAP
10 Box jump
10 KB Swing
10 Burpee
10 Push Press(55/75)

Tuesday:
V:
4RFT
200m Row
15 WB
15 BTN PP
10 Push UP
N:
4 RD’s (NOT FOR TIME)
10 K2E’S
10 PU
10 Jump SQT
10 V-up

Wednesday:
V:
4RDS
10 T2B
10 OH Lundges
10 P. Clean(75, 55)
N:
200m Row
10 WB
10 WB Clean
10 WB GTOH

Thursday:
Open Workout Discussion (10 min) After the WOD.
V/N:
10 min AMRAP
5 Burpee
30 Double Under
Mobility

Friday:
Open Workout 15.1

17-20 FEB 2015

Tuesday
V:
(20 min time Cap)
5x5 B SQT (70,75,80,85,90%)
*THEN*
5 RFT
12 Hang Clean(115/75)
9 Push Press(115/75)
6 Power Snatch(115/75)
N:
100 KB Swing
*THEN*
3 RFT
12 Pull-up
9 Burpee
6 Box Jump

Wednesday
V:
7 min Pull-Up (any style)
*THEN*
5 RFT
3 Power Clean(75% of P. Clean 1RM)
2 Front Squat
1 Clean(FULL)
N:
20 min Thruster Instruction
*THEN*
12-9-6-3-1
Thruster
Bar Over Burpee

Thursday
V:
7x1(ea)
Thruster / Push press / Push jerk / Split jerk (go no heavier than 85% of Push Press 1RM)
*Athlete will complete 1 thruster, 1 Push Press, 1 Push Jerk, 1 Split jerk without returning the bar to the ground. 5 BURPEE PENALTY per drop.  *
*THEN*
21-15-12-9-6-3-1
Box Over Burpee
N:
30 min OHS practice (PVC/Bar)
*THEN*
21-15-12-9-6-3-1
OHS(PVC, or Bar)
HR Push Up

Friday
!!!!!FAMILY TIME!!!!!

9-12 FEB 2015

Week Warm-up
10 Jumping lunges
15 Weighted Sit up
10 SQT
 x4

Monday
V:
40 min Snatch Work
*then*
21-15-9
BTN press
Sit-up
N:
"Karen"
*then*
21-15-9
HR push up
sit-up

Tuesday
V:
15 min EMOM
odd: 2 Clean/Jerk(155/115)
even: 2 Power Clean
*then*
100 KB swing
N:
15 min EMOM
odd: 3 Push up/pull up
even: 5 Burpee
*then*
100 KB swing

Wednesday
V:
"Nancy"
5RFT
400m Row(normally a run)
15 OHS(95/65)
V:
5RFT
5 pull up
10 Box Jump
15 Sit up(NOT WEIGHTED)

Thursday
!!!Family Time!!!

2-6 FEB 2015

Week Warm-UP
20 KBS
10 Cardinal Situp
15 Jump SQT
x4

Monday 2FEB2015
V:
1min max Thruster X 5(95/65#) (2min rest in between sets
(squat to depth arms fully locked out over head)
N:
1 min max Pull-up X 5 ( 2 min rest in between sets. Arms fully locked and chin above bar. Jump is acceptable).
V/N:
20 min EMOM
Odd: 5 HR Push Up, 10 SQT
Even: 10 KB Snatch(5 each arm)

Tuesday 3FEB2015
V:
30min of Work
COMPLEX Snatch
1 Power Snatch, 2 OHS, 1 Snatch (full)
(no more thatn 85% 1RM)
*THEN*
21-15-9
HSPU
WB(16/20)
N:
WB Shots
5x20 (Weight by athlete, focus is speed out of bottom, stable position in bottom, and proper hip extension)*All sets to be completed in under 1 min, 2min break*
*THEN*
21-15-9
Box Jumps(CAREFUL
Pull Ups(Jumping, banded, strict)

Wednesday 4FEB2015
V:
Open Work Out 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
N:
1RFT
6k ROW

Thursday 5FEB2015
V:
1RFT
Row 5k
*THEN*
15min ME Parrallette hold
N:
TECHNIQUE DAY
Front SQT/CLEAN

Friday
!!!FAMILY TIME!!!