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Open Gym Friday

2/26/2015

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Friday, February 27


OPEN GYM OR YOU CAN DO THIS:

WOD - 4RFT
400m run or 500m row
15 Slams
10 pull-ups



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Tiny Triplett Thursday

2/25/2015

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Thursday, February 26

Skill - GOAT Work

WOD - 21, 15, 9

Rx
Wall balls 20#
Box jumps 24"
HR Pushups

L2
Wall balls 14#
Box jumps 20"
HR Pushups

L1
Wall balls 10#
Box jumps 12"
Mod HR Pushups



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Weighted Wednesday

2/24/2015

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Wednesday, February 25

Strength - Power Cleans
Warmup @ 40% (5 reps)
Warmup @ 60% (5 reps)
3x3RM (+2.5# - 5#)


WOD



3 Min AmRap
3 Power Snatch 135/95 + 7 Burpees

2 Min Rest

3 Min AmRap
3 Power Clean 185/135 + 7 Box Jumps 24/20"

2 Min Rest

3 Min AmRap
3 Deadlifts 275/185 + 7 T2B

*****score is total rounds


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Friday Frenzy

2/19/2015

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Friday, February 20

Strength - Press

Rx
5 rope climb
10 pistols (each leg)
20 pullups 
30 Pushups
40 DBS (split) 50/30
50 OH DB walking lunges 50/30

L2
3 rope climb
10 plate pistols (each leg)
20 pullups
30 Pushups
40 DBS (split) 40/20
50 OH DB walking lunges 40/20

L1
1 knotted rope climb or 10 rope pulls
10 modified pistols (each leg
20 modified pullups
30 modified Pushups
40 DBS (split) 50/30
50 OH DB walking lunges 30/10



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Snatch It Up Thursday

2/18/2015

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Thursday, February 19

Skill - Burgener Warmup
Skill Transfer Exercises

METCON - For max reps (10 minute time cap)

20x Snatch (75#/45#)
20x Snatch (135#/75#)
20x Snatch (175#/100#)
20x Snatch (210#/120#)

Rest 5 minutes

1 mile run




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IRON WEDNESDAY

2/17/2015

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Strength - Deadlifts

Warmup @ 40% (5 reps)
Warmup @ 60% (5 reps)
3x5RM (+5)


METCON
4 rounds for max reps

Squat Clean - 1 minute max reps 135#/85#
Rest 3 minutes
Squat Clean - 1 minute max reps 175#/105#
Rest 3 minutes
Squat Clean - 1 minute max reps 215#/125#
Rest 3 minutes
Squat Clean - 1 minute max reps 255#/145#



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Loaded Tuesday

2/16/2015

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Tuesday, February 17

Skill - paralette pass thru's
3x10

WOD - 4 RFT

****BUYIN - 10 Front Squats 155/115
20 Cal Row
20 GHD SIT-UPS
20 BOX JUMPS 24/20"
20 KBS 53/35
***BUYOUT - 10 Front Squats 155/115

L2 FS 115/75, BJ 20/18", KBS 44/26
L1 FS 75/35, BJ 18/12", KBS 26/13





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Tabata Monday

2/15/2015

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Monday, February 16

Strength - Bench Press

Warmup @ 40% (5 reps)

Warmup @ 60% (5 reps)

3x5RM (+2.5# - 5#)

WOD - Tabata Trio

Rx

Wall Ball 20#/16# - Tabata x 6

Rest 1 minute

Burpees - Tabata x 6

Rest 1 minute

T2B - Tabata x 6

L2

Wall Ball 16/14# - Tabata x 6

Rest 1 minute

Burpees - Tabata x 6

Rest 1 minute

Almost T2B - Tabata x 6

L1

Rx

Wall Ball 14#/10# - Tabata x 6

Rest 1 minute

Mod Burpees - Tabata x 6

Rest 1 minute

Lying T2B - Tabata x 6

*****score equals lowest reps for each of the 6 intervals - combine 3 totals

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Flash Friday

2/12/2015

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Friday, February 13

Strength - Power Cleans
Warmup @ 40% (5 reps)
Warmup @ 60% (5 reps)
3x3RM (+5#)

WOD - 3RFT

Rx
8 DL 255/175
3 Rope Climb
200m run

L2
8 DL 205/135
1 Rope Climb
200m run

L1
8 DL 155/85
1 knotted or 3 pulls
200m run

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Terrific Thursday

2/11/2015

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Thursday, February 12





Skill - Ring Dips




WOD - For Time

****Buyin - 800m run

21, 15, 9

Calorie Row

Front Squats 65/45

MBC 20/14

SDHPs 65/45

Wall Ball 20/14

Burpees

*** Buyout - 800m run






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