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16 Mar 2015

Monday 3.16.15

 

Strength: 1RM Snatch Balance

10@ Bar

6@ 40%

4@ 60%

2@ 80%

1@ 90%

1@ Max Effort

1@ Max Effort

Accessary:

50 KB Sit Ups

WOD: 15min AMRAP

5 Triple Unders

4 Power Snatches [135/95]

3 BTN Push Press

2 OHS

1 Wall Climb

13 Mar 2015

Friday 3.13.15

Strength: Front Squat

10×3 @ 65%

30 second rest between sets

Accessary:

TABATA Heavy KB Front Rack Carry

or

50 Atomic Sit Ups

WOD: Open 15.3

14min AMRAP

7 MU’s

50 Wall Ball [20/14]

100 DU’s

 

Strength: Deadlift

10×3 @65%

30 second rest between sets

Accessary:

7min of Burpees

or

25 GHRs

15 3-Point Strict T2B

WOD: 15min AMRAP

250m Run

10 – 1 Leg DL (Alternating Legs) [50% of DL]

 

Strength: 3RM Push Press

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

50 KB Sit Ups

50 Banded Face Pulls

WOD: “Fran”

21-15-9

Thrusters [95/65]

Pull Ups

06 Mar 2015

Friday 3.6.15

Strength: Deadlift

10×3 @60%

30 second rest in between sets

Accessary:

3min of Double Unders

or

100 Banded GM’s

WOD: 15.2

0:00 – 3:00

10 OHS [95/65]

10 C2B Pull Ups

10 OHS [95/65]

10 C2B Pull Ups

3:00 – 6:00

12 OHS

12 C2B

12 OHS

12 C2B

6:00 – 9:00

14 OHs

14 C2B

14 OHS

14 C2B

…continue on with rep scheme until you cannot complete total reps for round within 3min time limit.

Strength: Shoulder Press

10×3 @60%

30 second rest between sets

Accessary:

Tabata Power Cleans [95/64]

or

100 Erg Pike Ups

WOD: “Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

03 Mar 2015

Tuesday 3.3.15

Strength: 1RM Floor Press

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

50 Overhead Sit Ups [HaP]

WOD: 15min AMRAP

3 Thrusters [135/95] [70% PP]

1 Rope Climb [5 Ring Rows per climb]

6 Thrusters

2 Rope Climbs

9 Thrusters

3 Rope Climbs

12 Thrusters

4 Rope Climbs

27 Feb 2015

Friday 2.27.15

 

 

Strength: Banded Bench Press

10×3 @50% +25% Band

30 second rest between sets

Accessary:

4 X 250m Row

or

15 3 Point Strict T2B

WOD: Open 15.1/15.1A

9min AMRAP

15 T2B

10 Deadlift [115/75]

5 Snatch [115/75]

At the 9:01 mark you will start 15.1A

6 min cap to find 1RM of C&J

clock stops at 15 minute mark

Strength: Banded Sumo Deadlift

10×3 @60% + 25% Band

30 second rest between sets

Accessary:

Tabata KB Swings

or

50 Barbell Levers

50 Banded GM

WOD: 10min AMRAP

5 Power Cleans [135/95]

5 T2B

5 Box Jumps [24/20]

 

Strength: Box Back Squat

10×3 @70%

30 second rest between sets

Accessary:

50 KB Sit Ups [HaP]

WOD: 15min AMRAP

20 Front Squats [45/35]

19 Front Squats [65/50]

18 Front Squats [85/65]

17 front Squats [105/80]

16 Front Squats [125/95]

15 Front Squats [145/110]

14 Front Squats [165/125]

13 Front Squats [185/140]

12 Front Squats [205/155]

11 Front Squats [225/170]

10 Front Squats [245/185]

9 Front Squats [265/200]

8 Front Squats [285/215]

7 Front Squats [305/230]

6 Front Squats [325/245]

5 Front Squats [345/260]

4 Front Squats [365/275]

3 Front Squats [385/290]

2 Front Squats [405/305]

1 Front Squats [425/320]


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