2-11-17

Saturday – 

 

A. Clean and Jerk; 

3x Power Clean + 3x Front Squat + 3x Push Jerk; 

One set every 2:30 for 12:30 - working up to a tough

+ unbroken set of this complex. 

 

B. For time; 

200m Run

60x Wall Ball

50x CtB Pull Ups

400m Run

40x Wall Ball

30x CtB Pull Ups

800m Run

20x Wall Ball

10x CtB Pull Ups

2-10-17

Friday – 

 

A. 3 Sets for Skill development

A1. HSPU; AMRAP

A2. Hollow Rock x15

A3. Snatch warm up tech x5

 

B.  OPEN 13.1

17 min time cap

40 burpees, 30 snatches (75/45 lbs)

30 burpees, 30 snatches (135/75 lbs)

20 burpees, 30 snatches (165/100 lbs)

10 burpees, AMRAP snatches (210/120 lbs)

 

C. Back Squat [optional]

Back Squat 2x10

2-9-17

Thursday – 

 

A; 3 Sets for quality

A1. Rear foot elevated split squat x6-8 each leg

A2. Dragonfly x5; slow & controlled

A3. Turkish Get up x3 each arm 

 

 

B. 25 min AMRAP; 

Run 400m

30x Sit Ups

20x Walking Lunges

10x KB Hang Clean [5x each arm]

250m Row

rest 30 sec after each round is complete

 

2-8-17

Wednesday – 

 

A. Deadlift

One set every 2 min for 10 min; 

10x50

8x60

6x70

6x75

4-6x75-80%

 

B. Classic CF/Open Tester

Open WOD 14.4; 

14 min amrap

60 Cal Row

50x Wall Ball

40x Toes to Bar 

30x Power Clean 135/95#

20x Muscle Ups

2-7-17

Tuesday –

 

A. 7 Sets 

3x Front Squat + 1x Split jerk; 

One set every 2 min for 14 min; 

work up in weight

 

B. 2 min AMRAP; rest 2 min; 

remaining time is max rep double unders

 

1. 30x Thruster 45/33

remaining time max rep double unders

rest 2 min 

 

2. 20x Thruster 95/65#

remaining time max rep double unders

rest 2 min 

 

3. 10x Thruster 135/95#

remaining time max rep double unders

rest 2 min 

 

4. 5x Thruster 185/125

remaining time max rep double unders

rest 2 min

 

2-6-17

Monday – 

A. 10 min Alt EMOM

A1.  

3 position Power Clean x2 sets; 

high hang, below knee, floor +

high hang, below knee, floor

 

working up to a moderate set. 

 

A2. Muscle Up Transitional Work

x5; for skill based work. 

 

B. EMOM 18 

1. KB Swings x12-15 @tough/unbroken weight

2. Ring Dips or Push Ups; 12-15

3. CtB Pull Ups; 12-15

Consistent Number across all sets