Friday 28Feb2014

Mobility

Skills

20 KB swings (light)
Double Unders Work (5 minutes)

Strength (use bands if needed to complete all 5)

4x5 strict C2B pullups
4x5 strict HSPU

WOD

AMRAP 10 MINUTES

SETS OF 2-4-6-8-10-12-14,....etc

Deadlift (135/95) scale as app.
Hang Power Clean
Front Squat

Use same weight/bar from start to finish.

Monday 24FEB14

Mobilize

Skills

HSPU progression
Hollow Body position


Strength

4 X 5 Front Squat
4 X 5 Push Jerk


WOD

7 Minute AMRAP

Burpee Box Jump Overs

Friday 21FEB2014

Mobilize

Strength

Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

Conditioning

Adapted From CrossFit.com 140218

7 minute AMRAP of:

5 Box Jumps 30/24″
3 Cleans (any style) 185/135#

Wednesday 19FEB14

Mobilize

BBG

12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

Conditioning

7 minute AMRAP of:

25 Double Unders
3 Thrusters 155/105#

Friday 14FEB14

Mobilize


Skills

20 TTB
30 Air Squats
50 Double Unders


Strength

15 Min to find 3RM OHS


WOD

WORKOUT 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Wednesday 12FEB14

Mobilize

Skills

20 Pistols

10 L Pull Ups

15 Kettle Bell Swings

Strength

Back Squat

4 sets of 5 reps @ 85% 1RM

WOD

Grace

For Time

30 Clean and Jerks

Monday 10FEB14

Mobilize


Workouts will be at 0600 and 1100


Skills

20 TTB
10 Strict HSPU
50 DU


Strength


15 minutes to find 3 RM Front Squat


WOD

3 RFT

50 Wall Balls
15 Pull Ups
40 Abmat Sit Ups


Stretch

07FEB2013

Mobilize


Skills

Muscle Ups


Strength

OHS

5 sets of 5 reps


WOD

Mary

AMRAP 20 Minutes

5 HSPU
10 Pistols
15 Pull Ups

Stretch

Thursday 06FEB14

Rest Day

Wednesday 05FEB14

Mobilize


Skill

15 Pistols
50 DU
20 Pull Ups


Strength

Back Squat

4 sets of 8 reps @ 75% 1RM


WOD

Run 400 Meters
21 Burpees
21 Squats
21 TTB
Run 400 Meters
15 Burpees
15 Squats
15 TTB
Run 400 Meters
9 Burpees
9 Squats
9 TTB

Tuesday 04FEB14

Mobilize

Workout at 1100 only

BBG

1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

Strength/Skill

1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping) – heaviest possible, rest 90 sec.
1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest

Courtesy The Outlaw Way

Monday 03FEB2014

Mobilize


Strength

3x3x3x3x3x3

Front Squat


WOD

For time:

50 Thrusters 45/35#
100 Double-Unders
5 Muscle-Ups
25 Thrusters 95/65#
75 Double-Unders
10 Muscle-Ups
10 Thrusters 135/95#
50 Double-Unders
15 Muscle-Ups

If no Muscle ups then C2B PU and Dips