28FEB: 14.1

10min AMRAP
30 Doubles
15 GTOH

27 Feb 14 Super fast Franish...........

Thursday 02-27-2014

Technique WOD:
5 TGU each arm
Light
5 TGU each arm
Moderate
5 TGU each arm
Heavy

WOD:
12-9-6
Thrusters, 95#
Pull-Ups

Rest 5 Minutes

9-6-3
Thrusters, 95#
Pull-Ups

Forced Mobility:
Quads/IT Band
2 Min each side

 

 

 

 

26 FEB: The Hamstringer

Warmup:

Skill

Pistols 15 Each Leg

SWOD:

5x3 Snatch @ 50% of 1RM for form does not have to be Touch and go. 

WOD: 

3 Rounds:

15 deadlifts, 155/110

15 power cleans, 155/110

15 STOH, 155/110

15min Cap

Cash Out:

15 GHR w/partner

15 GHD

 

 

25 FEB: The Shane

Skill:

10min Go over Handstand Walks

SWOD:

Barbell Complex
5 Rounds, Every 2 Minutes (10min)

1 Hang Power Clean

1 Clean, From Ground

1 Front Squat

@ 50% of 1RM Snatch Working on solid form on each movement.

WOD:3 Rounds

30DU

5 Bar MU

10 HSPU

15 AMSUS

10min cap

Cash Out:

3 Attempts For:

Max Unbroken DU

 

 

24 FEB: The Airport WOD

Warmup:

Go over Bar Muscle Ups

SWOD:

Barbell Complex
5 Rounds, Every 2 Minutes (10min)

1 Hang Power Snatch

1 Snatch From Ground

1 OHS

@ 50% of 1RM Snatch Working on solid form on each movement.

-------

WOD:

3 Rounds:

10 KB Snatch, alt arms 5 each 24kg/16kg

200m left suitcase carry 24kg/16kg

10 KB Snatch, alt arms, 5 each arm24kg/16kg

200m right suitcase carry 24kg/16kg

20min Cap

Cash Out:

4x40m shuttle sprints

Then

Max Unbroken Wallballs

 

 

22FEB: Running and Gymnastics

Warmup:

Bottom up KB walk  http://www.youtube.com/watch?v=Q3U5rDBUHn8 (we aren't doing the Press)

50m Left Arm

50m Right Arm

Mark 50m outside left arm there, right arm back. 

SWOD:

5 TGU each arm

Light

5 TGU each arm
Moderate
5 TGU each arm
Heavy 

WOD:

3 Rounds

200m Run

15 Push -Ups

200m Run

10 Ring Dips

200m Run

5 Strict Pull-Ups

20 min Cap

 

 

 

21FEB: Strongman DIANE

Warmup:
Skill 10 min Go over Bar Muscle Ups

SWOD:

Clean High Pulls

5x2 @ 120% of 1RM Clean

Does not have to be a touch and go. Form is paramount. 

Rest 60 seconds between sets

WOD: Atlas Stone DIANE

21-15-9

Altas Stone DL

HSPU

10min cap

Cash Out:

30 Reverse Hypers

50 DU

20 FEB: Couplet

Warmup:
10 min Practice Bar Muscle Ups

SWOD:

5x1+1

Hang Power Snatch + Full Snatch from Floor @ 85% of 1RM Snatch 

(Use lesser weight of Power Snatch, Hang Snatch or Snatch)

WOD:

10-8-6-4-2

Squat Clean, 155#/110#

Ring Push-ups

15min Time Cap

19 FEB: 5RFT

WOD:
5RFT (12min cap)
1 rope climb
3 wall walks
5 box JUMPS
7 strict pullups

SWOD:
3x 1 cluster+4 thruster at 65%max
rest 90sec

$OUT:
4x40m shuttle sprint

18 FEB: EMOMadness

WARMUP:
ERO, Burgener

SWOD:
5X 2 Snatch Hi-pulls + 1 Snatch

WOD:
15min EMOM
2 DL (225/155)
1 PC&J (same weight)

17 FEB: Reverse TABATA

WARMUP:
DROM/Burgener

SWOD:
3x3 Snatch hi-pulls
60sec rest
3x3 Snatch
60sec rest

WOD:
-Reverse Tabata-
Russian KB Swing (24/16)
Burpees
Pullups
Squats
Pushups

15 FEB: Strictly speaking...

WARMUP:
DROM
KB Medley

SWOD:
5x5 Thruster at 75% max

WOD:
3 RFT (15min cap)
5 Strict MU
10 Strict HSPU
15 Pistols each leg
-2min rest-
Max unbroken WB
-1min rest-
4x40m shuttle sprint, 30 sec between

14FEB: Grisabel

SWOD:
3x5 DL at 60% 1RM
2 min rest
WOD:
Grisabel w/a partner
30 Power C&J (155/105)
30 Power Snatch (same weight)

partners work 1 for 1

13 FEB: 2 AMRAPs, 1 WOD

WARMUP:
DROM
3 rds: 5 BTN Push press, 5 OHS, 5 snatch shrugs

WOD:
7min AMRAP
10 Burpees
10 BJ (24/20)
10 HSPU
-3 min rest-
3min AMRAP
10 Doubles
5 Pushups
10 Squats

score is total reps

12 FEB: 12min AMRAP

Warmup:
ERO
Practice external rotation on ring support
SWOD:
5x3 Clean @ 70% 3 RM
WOD:
12min AMRAP
15 Wall ball (20/14)
10 Pushup
5 Atlas stone GTS (75/45)

11 FEB: How many AMRAPs does it take...

WARMUP:
400m run
5 rounds: 5 press/5 OHS/5 jerks

SWOD:
15 min to max snatch balance

WOD:
7 min AMRAP
7 BJ (30/24)
7 C2B pullups
7 squats
-2 min rest-
5 min AMRAP
5 HSPU
5 Thrusters (75/55)
5 Med ball cleans
-1 min rest-
3 min AMRAP
3 BJ (24/20)
3 pushups
3 Wall Ball shots

10 FEB: The Grip Killer

WARM-UP
10 min practice Atlas stone GTS
-----
SWOD
5x5 Snatch DL, 1 min rest
-----
WOD
10 RFT
3 K2E
3 Pullups
3 T2B
*must be unbroken, 3 burpee penalty every time you come off the bar
-------
$OUT
3 attempts, max unbroken doubles

8 FEB: Shuttles and doubles

WARM UP
DROM
running drills (agility ladder, hurdles, etc)
 ------
20m shuttle sprint
20 Doubles
40m shuttle sprint
40 Doubles
60m shuttle sprint
60 doubles
...etc
------
$OUT
Mobilize
& get a pump

7 Feb: 5 RFT

WARM UP:
 DROM
Rotator cuff internal/external roatation
 ----
5RFT
3 Rope climbs
5 Muscle ups
10 Power cleans (135/95)
----
$OUT
50 AMSU
100 Doubles (or double practice)

6 Feb: 15min AMRAP

5 Deficit HSPU from parallettes
5 Atlas DL
5 Burpees

5 Feb: 10 min AMRAP

5 BJ (24/20)
10 Thrusters (95/65)
15 Jerks

4 Feb: 10min AMRAP

10 Power snatches (135/95)
20 Doubles
10 PS
30 Doubles
10 PS
40 Doubles....etc

3 FEB: 5RFT

10 FSQ (155/110)
10 Ring Dips
10 Wall Balls