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


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


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