Tuesday280217

Strength

Shoulder Press 8-6-4-2-4-6-8
Go up weight each set and try to add weight the second time through

Workout

Synchro
Synchro chipper with 20min Time Cap
All movements in unison except the Double unders. One works and one rests on the double unders.

CASH IN: 200x Double Unders
50 x TTB
50 x Push-ups
50 x Lunges
50 x Sit-ups
50 x Pull-ups
50 x Air Squats
Max Burpees until time cap

Score = Total Reps
Example: Workout + 10 x Burpess = 500+10 = 510.

Monday270217

Strength

Snatch
6 Sets of
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

Build over the 6 sets

If the Squat Snatch is tough for you, Power Snatch it and perform 2 OHS

Workout

Pull Start
For Time:
200m run + 4 Snatches
200m run + 4 snatches
400m run + 6 Snatches
400m run + 6 snatches
800m Run + 10 Snatches

RX M: 155/135/115#
RX F: 115/95/75#

Scaled M: 115/95/75#
Scaled F: 75/65/55#

Feeling Froggy??
M: 185/155/135#
F: 125/105/85#

Saturday250217

Strength

Snatch Drills
8min EMOM
3x Snatch Grip High Pull
2x Power Snatch
1x Snatch Balance

Workout

In teams of 3
Complete for time:

60 x Clean and Jerk
40 x Ring Muscle Up
40 x Clean and Jerk
20 x Bar Muscle up
20 x Clean and Jerk

RX – 115/75#, 135/95#, 185/125#
Scaled – 95/65#, 115/75#,135/95#,
Feeling Foggy? – 135/95#, 185/125#, 225/145#

Scale Ring muscle ups with Ring dips and ring rows
Scale Bar muscle ups with 2 x chest to be pull ups or Pull ups

Friday240217

 

Workout

1A: PRIMER
13min AMRAP – 95/65#
1 x Power Clean + 1 x Step back FR Lunge (alternating each leg)
2 x Power Clean + 2 x Step back FR Lunge (alternating each leg)
3 x Power Clean + 3 x Step back FR Lunge (alternating each leg)
4 + 4 …..
Each partner needs to do 1+1 then 2+2.
One works and one rests

Score = Total Rounds + Reps (A round is when both partners finish the same number sequence.)

1B: CHARGE
7min to establish a 1rep max squat clean for each partner.

Score = Combine weight total divided by combined body weight.

Post Work
Dubs On dubs
1:00 max effort double unders

Thursday230217

Workout

Rowervals
4 x 500m Rowing Sprints
Rest 4mins between sets

Score = Slowest round

Post Work

Post work
4 sets not for time
14 x Banded Tricep press down0s
12 x Barbell Bent over rows
8 x 3 sec eccentric Push ups

Wednesday220217

Pre Work

4 Sets
5 x Right Single leg Kb RDL
5 x Right arm KB swings
10m Right side Overhead Waiters Walk
5 x Left Single leg KB RDL
5 x Left arm KB swings
10m Left side Overhead waiters walk

Workout

Death By Cleans
Minute 1 – 1 Clean
Minute 2 – 2 Cleans
Minute 3 – 3 Cleans
And so on until you can no longer complete the number of cleans in that time.

RX; 135/95#
Scaled: 115/75#
Feeling Froggy?? 155/105#

Post Work
Accumulate 3:00 of L-sit or L-hang
***10 hip extensions or 15 supermans every time you break

Tuesday210217

Strength

Snatch
5min EMOM
2 x Power Snatches
5min EMOM
1 x Squat SnatchGoal is to go up weight every minute
No rest between the two EMOMsFirst score is final Power Snatch weight
Second score is final Squat Snatch weight

Workout

First Wheel
In teams of 2 complete the following for time:
200 x Double-unders
60 x Wall Balls
50 x Burpees
60 x Wall Balls
50 x Burpees
60 x Wall Balls
200 Double-unders
Wall ball – male 20#/10ft. Female 14#/9ft

Monday200217

Strength

Back Squat 10-8-6-4-2

1 x 10
1 x 8
1 x 6
1 x 4
1 x 2

Find a heavy weight for each set. This doesn’t mean a max for each set. Add weight every set

 

Workout

Back to Back
6min AMRAP
12 x Pull-ups
14 x Box Jumps
16 x Push Press
Rest 2min
6min AMRAP
10 x Toes to Bar
12/10 x Cal Row
16 x Box Step Ups (total)

RX: 95/65
Scaled: 75/55

Scale Pull-ups to 12 Ring rows or 8 Strict Pull-ups

Saturday180217

 

Workout

Running Clock through all sections.

A. 0-10mins
10min EMOM
6x Toes to bar
6x Push-ups

– REST 5MINS –

B. 15-25mins
10min AMRAP
5x Shoulder to Overhead (95/65)
10x Deadlifts (95/65)
15x Box Jumps

– REST 5MINS –

C. 30-Finish (No time cap)
For time:
Fran
1-mile run

Fran is 21-15-9 reps for time of thrusters (95/65) and pull-ups.
Complete Fran before running the mile.

Friday170217

Strength

Shoulders
5RDS
3x Behind the Neck Push Jerk
3x OHS

– Build up in weights each round
– Go from the rack focusing on shoulder stability

Score = Heaviest weight used successfully

Workout

Open 15.3
14:00 AMRAP
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scale Muscle-ups with 10 Burpee Pull-ups

Thursday160217

Strength

Deadlift 5×3
5×3 Deadlift
*3 Broad Jumps immediately after each set

Go up weight from last week
All sets the same weight

Workout

Open Air
5 Rounds For Time:
400m Run
20 Sit-ups
10 Deadlifts

RX: 225/155
Scaled: 155/105