30 MAR 2015

V:
400m Run
21 Deadlift(225/185)
400m Run
15 Deadlift
400m
9 Deadlift
*THEN*
1 min Plank Holds x 5
*1 min on, `1 min off, WEIGHTED*

N:
1 min Plank Holds (Weighted) x 5
*THEN*
400m Run
21 KBS
400m Run
15 KBS
400m Run
9 KBS

23-27 MAR 2015

Monday
V:
BSQT :
5-5-3-3-1 (65-75-75-85-85%)
Metcon:
15min AMRAP
60 JR Singles
ME THRUSTERS (65/95#)

*ME=MAX EFFORT , When the athlete drops the bar the movement is done and will immediately go back to the 400m run*

N:
Rower sprints
500mX6 (1min rest in between)
Rest min
500mx6

Tuesday
Clean:
5-5-3-3-1 (60-65-70-80-85)
Metcon
20min AMRAP
20 SQT, 15 Push Up, 10 Burpee
N:
7min ME Pullup
*THEN*
Technique day:
B SQT( possibly establish 1RM, 3RM)

Wednesday
Good Morning (moderate to heavy weight) *will differ by athlete*
10-8-6-4
Deadlift
5-5-5-5-5 (65-75-75-85-85)
Metcon:
15 min AMRAP
3 Push Press, 6 lunges (95/65)
N:
21-15-12-9-6-3-1
Burpee Box Jump Over
KB Swing

Thursday
Strict Press 5-5-3+AMRAP(65-70-75%)
Push Press 5-5-3+AMRAP(65-70-75%)
METCON:
5 Rounds
30 Double Unders
3 Cleans (FULL)
10 T2B
N:
Technique Day
OHS(PVC)
*THEN*
“Invisible Fran”
21-15-9
PVC Thruster
HR Push UP

Friday:
OPEN 15.5
Mobility

17-20 MAR 2015

Warm-up
10 Jumping Jacks (4CT)
1 Burpee Broad Jump(Rig to Wall)
1 “Spider Man/Aligator walk” back to rig
Tuesday
V:
Snatch complex
*THEN*
21-15-9
SN Grip DL(225/185)
HSPU (Strict)
N:
OHS (30min
*THEN*
21-18-15-12-9-6-3-1
OHS
HR Push UP
Wednesday
V:
Rower Sprints
500m x6
1Min rest in between rows. Until completion of reps.
*THEN(5 min break)*
1 min Rower Sprint x 6
*THEN*
1min Plank (25-45lb)x3
*MOBILITY*
N:
7min K2E
*THEN*
10rds
Jumprope 1 min
Squat 1 min
Thursday
V/N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
4 count FWD Lundge
V-UP
Friday
OPEN 15.4

9-13 MAR 2015

Monday
V:
Snatch Complex(Pauses/Snatches from all positions)
*THEN*
15min EMOM
Odd: 2 P. Snatch
Even: 4 Box Jump
N:
WB Sprints 45 sec X 10
*THEN*
21-15-9
SQT
HR Push-up

Tuesday
V:
F. SQT
1x10, 1x8, 2x6, 1x4, 1x8 (no more than 85%)
*THEN*
21-18-15-12-9-6-3-1
KB Swing
Goblet SQT
N:
7min Pull-up
*THEN*
20-18-16-12-10-6-4-2
OH Lunge(Arms locked, back knee not touching ground, 45-15LB)
KB Swing

Wednesday
V:
Deadlifts
1x10,1x8,2x6,1x4,1x8 (no more than 95%)
*THEN*
18-16-14-12-8-2
Dumbell Snatch(total)
Jumping Jack
N:
7min K2E
*THEN*
“Annie”
50-40-30-20-10
Jump Rope(Singles/Doubles)
Sit-ups

Thursday
(Weather Dependent)
V:
1x1200m Run, 2x 800m, 4x400m
Mobility
N:
5k Row

Friday
Open Workout 15.3

2-6 MAR 2015

Week's warm UP
1 rig to Wall Lundge
10 SQT
10 MTN Climber (4ct)

Monday
Strength:  Establish 3RM Overhead Squat

V:
12 Min AMRAP
5 Hang Clean (95/65)
10 Front Squat
15 Bar over burpees

N:
12 Min AMRAP
5 KB Swing
10 Goblet Squats
15 Burpees

Tuesday
V/N:
30 min of Work
10 HR Push up
10 Jumping Jack (4 CT)
5 Box Jump
5 Burpee

Wednesday
V: 20 min AMRAP
10 Push Press(55/75)
10 KBS(35/53)
10 OHS(55/75)
N: 20min Amrap
7 Box Jump
7 Burpee
7 Pullup

Thursday
V/N:
10-1,1-10
SQT
Box Jump
*THEN*
Open Announcement discussion/MOBILITY

Friday
Open 15.2

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!!!!!