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


Week of 11/14/16 - 11/18/16

November 13, 2016

- SWOD - Power Snatch OT:40s 12 sets x 2 reps @ 70% (does not need to be touch & go)

- WOD - 3 RFT
20 push ups
20 t2b
30 double unders


Week of 11/7/16 - 11/11/16

November 6, 2016

Back Squat
- 15 Minutes to establish a heavy 2rm

In teams of 3 - 20 Minute AMRAP
- Station 1: Forward Walking Sled Drag (70/45)
- Station 2: 10/8 calories on assault bike + 6 C2b Pull Ups
- Station 3: 7 plate burpees + 11 box jump overs


Week of October 30

October 30, 2016

Cleans (R+L) 5 OTM 8 min
Snatch (R+L) 5 OTM 8 min

5 RFT
250m Row
20 Goblet Squats
20 Push Press
20 Russian Swings


Week of 10/31/16 - 11/4/16

October 30, 2016

Power Clean OT:40s - 10x2 @ 80% 3:30 REST Back Squat OT:40s - 10x2 @ 80%

:30s on - :30s off - 4 Rounds - 12 Minutes
- Double Unders
- Walking Lunges
- H2H Swings (53/35)

Hollow Rocks & Side Planks 4x:30s


Week of October 23

October 23, 2016

Press (R+L) 5-5-5
Squat (R+L) 5-5-5

3 Rounds
400m Run
4 Sets of:
5 Swings (R)
5 Cleans (R)
5 Snatches (R)
5 Swings (L)
5 Cleans (L)
5 Snatches (L)


Week of 10/24/16 - 10/28/16

October 23, 2016

“AMRAP This” 8 min on - 4 min off
8 Minute AMRAP
- 5 Power Snatch (95/65)
- 10 Deadlifts
- 15 T2b
8 Minute AMRAP
- 10 Push Ups
- 20 Pull Ups
- 30 Walking Lunges (15R + 15L)
8 Minute AMRAP
- 20 AKBS (53/35)
- 30 Sit Ups
- 40 DU


Week of October 16

October 16, 2016

Clean (R+L) 5-3-1-1-1 work to 1RM
Snatch (R+L) 5-3-1-1-1 work to 1RM

Partner workout - I Go U Go
15 min AMRAP
15 Russian Swings
10 Burpees
5 Pullups


Week of 10/17/16 - 10/21/16

October 16, 2016


A. Bench Press: OT2M - 6x3 @ 70% & Bench Rows: 5x5

B. For Time 21-15-9
- Assault Bike Calories
- Pull Ups


Week of October 9

October 9, 2016

Strict Press (R+L) 5-3-3-1-1-1

3 RFT
200m Run
15 Thrusters (35/53)
250m Row
15 Russian Swings (35/53)
15 Pull-ups


Week of 10/10/16 - 10/14/16

October 9, 2016

Strength: OHS; OT2M; 4x3 @ 80%

Metcon: 15 Minute AMRAP
- 200m Row
- 10 Lateral Burpees Over Rower
- 5 C2b Pull Ups


Week of October 2

October 2, 2016

Double Clean 7x3

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 Row - Cash-Out


Week of 10/03/16 - 10/07/16

October 2, 2016

Strength: OHS; OT2M; 6x3 @ 75%

Metcon: OT5M; 4 Rounds
800m Run


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