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Train Hard Tuesday

2/29/2016

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Tuesday, March 1


Skill - HSPU


SWOD - C&J (5 min)

10@50%

6@75%

2@95%


Rest 5


METCON - OPEN - 14.3

8 Min AmRap

10 Deadlift- 135/95#

15 Box jump  - 25/20"

15 DL 185/135#

15 BJ 24/20"

20 DL 225/155#

15 BJ 24/20"

25 DL 275/185#

15 BJ 24/20"

30 DL 315/20#

15 BJ 24/20"

35 DL 365/225#

15 BJ 24/20"



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Monday Madness

2/28/2016

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Monday, February 29


Strength - Back Squat (90% of new 1RM)


5@65%

5@75%

5+@ 85%


WOD - 15 min AmRap 

Rx

6 Squat Cleans 155/105

8 Ring Dips

10 KBS 70/53


L2

6 Squat Cleans 135/85

8 Banded Ring Dips (red/orange band)

10 KBS 53/35


L1

6 Squat Cleans 105/55

8 Banded or Tricep Dips

10 KBS 35/18




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Open 16.1 Friday

2/25/2016

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Friday, February 26

OPEN WOD - 16.1
20 Min AmRap

Rx
25' OH Walking Lunge
8 Bar Facing Burpees
25' OH Walking Lunge
8 C2B

Scaled
25' Front Rack Walking Lunges
8 Bar Facing Burpees
25' Front Rack Walking Lunges
8 Jumping Pull-ups



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No Threat Thursday

2/24/2016

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Thursday, February 25


Skill - Pistols


WOD - 2RFT

800m run

5 RC

800m row 


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Heavy Dead Wednesday

2/23/2016

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Wednesday, February 24

Strength - Deadlift
20 min to establish 1RM

WOD - OPEN 14.1
10 min AmRap

30 DU
15 Power Snatch 75/55



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Double The Fun Tuesday

2/22/2016

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Tuesday, February 23


Skill - OPEN GOATS :)


WOD - 10 Min Time Cap

3 T2B 

3 Cleans 155/115

6 T2B

6 Cleans

9 T2B

9 Cleans 

Increase by 3 each rd until time complete


Rest 3 Min


WOD 2 - 10 Min EMOM

1-5 min - 15 cal row 

6-10 min - 15 Burpee


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Massive Monday

2/21/2016

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Monday, February 22


Strength - Press 

20 min to establish 1RM


WOD - 12 min AmRap

Rx

10 Push Jerk 135/95

100 DU

10 Front Squats 135/95


L2

10 PJ 115/75

50 DU

10 FS 115/75


L1

10 PJ 85/45

25 DU Progressions

10 FS 85/45


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Friend Friday

2/18/2016

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Friday, February 19  


WOD - Partner

800m run

60 cleans 115/75

800m run

60 MBSU 20#

800m run

60 Pull-ups 

800m run 


***switch every 10 reps

***run together 

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Max Back Thursday

2/17/2016

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Thursday, February 18


Strength - Back Squat

(20 Min to find 1 Rep Max)


WOD - 12 min AmRap


Rx

15 HPS 95/65

15 Slam 35/25

15 Cal Row


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WATCH OUT WEDNESDAY

2/16/2016

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Wednesday, February 17

Strength - Deadlift (Deload)

5@40%

5@50%

5@60%




WOD - 3RFT (15 min)

Rx
400m run
1 Legless Rope Climb
10 HSPU
15 T2B
20 Pistols

L2
400m run
1 Rope Climb
10 HSPU (1 mat)
15 T2B
20 Parallel Pistols

L1
400m run
1 Knotted Rope Climb / 3 pulls
10 Mod HSPU
15 Mod T2B / Lying T2B
20 Mod Pistols



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