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!!!

26-30 Jan, 2015

WEEK WARMUP:
20 MTN Climber (4ct)
10 weighted sit up...
1 rig to wall lunge and back

Monday:
V/N:
10 Min Capacity Test
4 Min Row for Cal
1 min rest
3 Min Burpees
1 Min rest
2 Min Pull-ups
1 Min rest
1 Min Deadlift @ 135/225
Scored by total reps. 1cal=1 rep

Tuesday:
V:
Back SQT
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (155/115 lbs)
500 Meter Row
N:
5x15 K2E
*THEN*
1RFT:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

Wednesday
V:
OHS
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
1RFT
20 Toes to Bar
10 Strict Handstand Push-Ups
N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
PVC OHS (Everything Perfect, STRONG, TIGHT)
V UP (TOUCH TOES)

Thursday
45 min of Work
V:
With Partner 185/135
“Skiddy T”
1 P Clean/1 clean/2 FSQT/1 Jerk
No more than 2 min rest in between, Back and Forth
*THEN*
Mobility
N:
TECHNIQUE DAY
Push Press, Push Jerk
30min Each


Friday
!!!FAMILY TIME!!!

12-15 JAN 2015

Warmup:
20 MTN Climber 4 CT
15 Cardinal Situp
15 Jump SQT

Monday
V:
Drop SQT+SOTS Press
*THEN*
3rds
12 OHS(55/75)
6 HSPU
N:
5xME Pullup
*THEN*
20 min EMOM
Odd: 45sec SQT Hold
Even: 10 Box Jump

Tuesday
V:
FSQT 5x60%, 5x70%, 5x80%, 3x90%
*THEN*
10Min AMRAP
3 Clean(185/135)
6 K2E
N:
5xME Push up
12min EMOM
Even: ME KB Swing
Odd: 5 Burpee

Wednesday:
V:
8min AMRAP
5 SN grip Push Press(65/95)
5 OHS
10 Sit up
*THEN*
7min AMRAP
Burpees
*THEN*
5xME
Hanging Leg raises (At min 10, LEGS STRAIGHT!!)
N:
8min AMRAP
5 Push UP
5 Box Jump
*THEN*
7min AMRAP
Burpees
*THEN*
5min ME Plank Hold (when they fail get them back up, EVERYONE will work for 5 min)

Thursday:
Family Time
!Group WOD! (toned down version of one they did this past weeked)

4-9 JAN 2015

Week Warm-Up
25 Jumping Jacks
1 Rig to Wall Lunge+Return
15 Weighted SU(no more than 25#)

Monday:
V: Drop SQT+SOTS Press
N: Pull-up 5x5
WOD: 20 min AMRAP
10 HR Push Up
20 SQT
30 Double Under

Tuesday:
V: Goodmorning Press
1x10, 1x8, 1x6, 1x4(increasing weight FORM IS EVERYTHING. Straight legs, as soon as hips home through press NOT PUSH PRESS)
N: Press 3x8(PVC maybe a few with bars)
WOD:
18min EMOM
1st 10 KBS
2nd 20 Doubles
3rd 10 Goblet SQT

Wednesday
V: Shrugs(60,70,80,90,100%of clean, HOOKGRIP, lift from ground each time)
1x10, 1x8, 2x6, 1x4, 2x2
N: Handstand Practice (20min)
WOD: 21-15-9
WB
T2B
*if time left over ME Plank Hold 5min max*

Thursday
V: Snatch Grip behind Neck Push Press 1x8,1x6,1x4,2x2(increase weight)
N: Cardinal Sit-up(3x30)
4rds
12 Burpee
6 Lunges (DB/KB)
12 SQT

Friday
FAMILY TIME WITH GUEST
"ANGIE"