2/27/17 - 3/3/17

February 26, 2017

Monday
1 power clean + 1 hang clean @75% 12min emom
4x25 deadlifts @105/75 2min rest
12min amrap
8 squat snatches@ 95/65
8 over bar burpees
8 sit ups


2/20/17-2/24/17

February 19, 2017

Monday
12min emom 1 power clean + 1 hang clean @ 70%
4x25 deadlifts @ 95/65 (90sec rest)

12min amrap
8 power snatch 95/65
8 burpees over the bar
8 toes to bar


2/13/17 - 2/17/17

February 11, 2017

Strength: OT3M; Power Clean & Jerk; 90% - 90+%
Set 1 - 1 rep
Set 2 - 1 rep
Set 3 - 1 rep
Set 4 - 1 rep

Metcon: 4RFT
30 Double Unders
15 S2OH (95/65)
400m Run


2/6/17 - 2/10/17

February 5, 2017

Strength: OT3M; 80% - 90%; Power Clean & Jerk; Touch & Go
Set 1 - 3 reps
Set 2 - 3 reps
Set 3 - 3 reps
Set 4 - 3 reps
Set 5 - 3 reps

Metcon: 12 Minute EMOM
Even Min: 10 Push Press
Odd Min: Max Calorie Row


1/30/17 - 2/3/17

January 29, 2017

Back Squat; OT3M
Set 1 - 6 @ 70%
Set 2 - 5 @ 75 %
Set 3 - 5 @ 75 %
Set 4 - 2 @ 80%

4RFT
- 12 x T2b
- 10 x Deadlifts
- 8 x Front Squats
(135/95)


1/23/17 - 1/27/17

January 22, 2017

Skill/Tech/Review: Touch and Go Power Snatch

Power Snatch; OT1:30M
Set 1 - 6 @ 55%
Set 2 - 6 @ 60%
Set 3 - 4 @ 65%
Set 4 - 4 @ 65%
Set 5 - 4 @ 65%

Tech/Review: SDHP & OHS

For Time: 30 - 20 - 10
OHS
SDHP
(75/55)


Week of January 15

January 15, 2017

Strength
Push Press (R+L) 7-7-7-7
Goblet Squat 7-7-7-7

Conditioning - 4 RFT
500m Row
25 Thrusters (26/44)
10 Pull-ups


1/16/19 - 1/20/19

January 15, 2017

Strength/Technique
- 1 Power Snatch + 1 Snatch Balance + 1 OHS x 7 sets; OT2M

Metcon - For Time complete the following reps of 30 - 20 - 10
- Calorie Row
- OHS (75/55) every time the bar gets set down complete 3 bar facing burpees


1/9/17 - 1/13/17

January 8, 2017

Strength: OT:90s - 1 Snatch + 1 Hang Snatch - 7 Sets

Metcon: 5 RFT
9 T2b
6 Hang Power Snatch
3 OHS
(95/65)

Extra: Partner Glute Ham Raise 4x8


1/2/17 - 1/6/17

January 1, 2017

Strength- 12 Minutes (6 sets) OT2M- Hang Snatch x 2 reps

Metcon- 5RFT
30 Double Unders
5 Power Snatch (95/65)
10 Bar Facing Burpees


Week of 12/26/16 - 12/30/16

December 26, 2016

Push Press: 15-20 minutes to build to a heavy single

2k Row Time Trial


Week of 12/19/16 - 12/23/16

December 17, 2016

OT:40s 10x2 @ 80% Squat Snatch

13 Minute AMRAP
40 Double Unders
20 Wall Balls (20#/10ft -14#/9ft)
10 Deadlifts (205/155)


Week of 12/12/16 - 12/16/16

December 11, 2016

Strength:
- OT:40s 12x2 @ 75% Squat Snatch

Conditioning:
EMOM x 12 Minutes

- 10/8 Cal. Assault Bike
- 20 RKBS (62/44)
- 15 Wall Balls (20#/10ft - 14#/9ft)


Week of December 4

December 4, 2016

OTM for 12 minutes
5 Clean+Push Press (R+L)

4 Rounds for Time
500m Row
10 Pull-ups
20 Snatches (10R/10L)
30 Air Squats


Week of 12/5/16 - 12/9/16

December 4, 2016

A. OT:40s; 12x2 @ 70%; Squat Snatch
B. 3 RFT
20 Air Squats
15 Pull Ups
10 Calorie Assault Bike


Week of November 27

November 27, 2016

14 Min
7 Goblet Squats on Odd Minutes
6 Pull-ups on Even Minutes

800m Run - Buy-In
3 Rds
8 Push-ups
16 Overhead Lunges (8R+8L) Step back with foot opposite hand holding bell
24 Russian Swings (12R+12L)
16 Hollow Rocks
8 Pull-ups
800m


Week of 11/28 - 12/2

November 27, 2016

Power Snatch OT:40s 10 sets x 2 reps @ 80% (does not need to be touch & go)

20 Minute AMRAP
40 cal row
20 t2b
10 strict hspu


Week of November 20

November 20, 2016

12 minutes
Odd minutes 12 Push Press
Even minutes 6 Snatches (R+L)

20-15-10-5
American Swings
Air Squats
Burpees
After each set of burpees run 400m


Week of 11/21/16 - 11/25/16

November 20, 2016

Tuesday
SWOD - Clean Complex (20 minutes)
OT2M - 4 sets
Hang Clean + Clean x 1 rep
OT2M - 5 sets
Clean x 1 rep
OT2M - 2 sets
Clean Pull x 2 reps

WOD - 12 Minute AMRAP
15 Push Ups
30 Double unders
Farmers Walk (dow


Week of November 13

November 13, 2016

12 min
6 Goblet Squats on Even Minutes
6 Pull-ups on Odd Minutes

5 RFT
400m Run/500m Row
8 Cleans (R+L)
8 Snatches (R+L)
16 Russian Swings


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