Week of 02/27

I am out this week as well fro the birth of my son. So here are the workouts for you to attack on your own. Go get it.

Monday 02/20
WOD: OPEN 17.1
For time with a 20min Time Cap.

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

RX Men: 50-lb. dumbbell and 24-in. box
RX Women: 35-lb. dumbbell and 20-in. box
Scaled Men: 35-lb. dumbbell and 20-in. box (Step ups allowed)
Scaled Women: 20-lb. dumbbell and 20-in. box (Step ups allowed)

Tuesday 02/21
Pre-WOD (Skills/strength):
5RDS
1min Weighted High Plank
– Keep tight and flat lower back

Rest ~1min between rounds
Score = Heaviest weight used for unbroken minute.

WOD: 2k Row
2000m Row for time
– All out effort
– Build each 500m section.

Wednesday 02/22
Pre-WOD (Skills/strength):
6×5 Behind the Neck Push Press
– As heavy as possible
– Rest ~1min between sets

WOD:
12min AMRAP
12x Toes to Bar
24x Russian KB Swings (24/16kg)

THURSDAY 02/03
WOD: Kalsu
100x Thrusters (135/95) for time.
At top of every minute do 5x Burpees

Continue until you complete the 100x Thrusters.

FRIDAY 02/03
Pre-WOD (Skills/strength):
16min EMOM
3x Clean High Pulls
2x Power Cleans
1x Squat Clean

– Focus on big extension up and then quickness getting under the bar
– Increase weight on minute 4, 8, 12

WOD:
8min AMRAP
10x Deadlifts (185/125)
10x Box Jumps

Week of 02/20

I am out for the birth of my son this week. So here are the workouts for you to attack on your own.

Monday 02/20
Holiday. Get out an enjoy the outdoors. 1-2 hours of activity; biking, hiking, skiing, etc.

Tuesday 02/21
Pre-WOD (Skills/strength):
15mins to establish heavy 3-rep Front Squat

WOD:
3 RDS for time
15x Power Clean (95/55)
12x Box Jumps
15x Push Jerks (95/55)
12x Box Jumps

Wednesday 02/22
WOD:
Synchro chipper with 20min Time Cap
All movements in unison.

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

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

THURSDAY 02/03
Pre-WOD (Skills/strength):
8-6-4-2-4-6-8 Push Press

Go up weight each set and try to add weight as you go back up.
Do 10x Air Squats between each set. Controlled and getting full depth.

WOD:
2000m Row Sprint – Switch every 250m
REST 2mins
1500m Row Sprint – Switch every 250m
REST 90sec
1000m Row Sprint – Switch every 250m
REST 60sec
500m Row Sprint – Switch every 250m

SCORE = Total Time
Partners should be sprinting each 250m.

FRIDAY 02/03
Pre-WOD (Skills/strength):
6 Sets of
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

– Build over the 6 sets

WOD:
2x Laps run + 4 Snatches
2x Laps run + 4 snatches
4x Laps run + 8 Snatches
4x Laps run + 8 snatches
8x Laps Run + 16 Snatches

Drop weight each increase of snatch reps.
Example: 115lbs for 4s, 95lbs for 8s, 75lbs for 16.

02/16/17

Pre-WOD (Skills/strength):
Deadlifts
10-8-6-4-2

Escalating weight as reps get lower.

WOD:
5x Shuttle Sprints
2x (0-5-0-10-0-15-0)

All out sprint.
Rest ~ 2mins between sprints.

Post-WOD (Challenge/Cool-down):
400m Run for time

02/15/17

Pre-WOD (Skills/strength):
10min EMOM
ODD: 2x Power Snatch
EVEN: 1x Squat Snatch

– Build up in weight every 2mins.

WOD: Teams of 2
50cal Row
60x Wall Balls
50x Burpees
80x Box Jumps
50x Burpees
60x Wall Balls
50cal Row

Post-WOD (Challenge/Cool-down):
2min Plank

02/14/17

Pre-WOD (Skills/strength):
Warm-up and mobility work.

WOD:
40min EMOM
Station 1: 5x Step Back Lunges (each leg)
Station 2: 12x GHD Sit-ups
Station 3: 6x Depth Jumps
Station 4: 50x Slider Mtn Climbers

Post-WOD (Challenge/Cool-down):
Easy jog

02/13/17

Pre-WOD (Skills/strength):
6RDS
4x Bench w/ 4sec lower
8x Supine Rows w/ 4sec lower

WOD:
8min EMOM
2x Power Cleans
1x Squat Clean
1x Jerk

– Building in weight each round as long as form allows.

Post-WOD (Challenge/Cool-down):
Party Pump
3RDS
12x Curls
12x Vertical Pulls
12x Presses
12x French Press

02/10/17

Pre-WOD (Skills/strength):
4RDS
8x Slider Lunges (each leg)
20x Boxer Twists
8x Lateral Step ups (each leg)
20x Bridges

WOD:
30min AMRAP
1x Lap Run
10x Goblet Squats
20x KB Swings

Post-WOD (Challenge/Cool-down):
2k easy row working on form.

02/09/17

Pre-WOD (Skills/strength):
4RDS
15x Strict Pull-ups
15x Behind the neck Push Presses

WOD:
Partnered – one works and one rest
20min Timecap
20x Thrusters (115/75)
20x TTB
20x Burpees
30x Thrusters (95/65)
30x TTB
30x Burpees
40x Thrusters (75/55)
40x TTB
40x Burpees
Finish with max reps of Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press)

Post-WOD (Challenge/Cool-down):
Spend 10min on a movement/position you struggle with.
Examples: Handstand, DUs, squat depth, etc.

02/08/17

Pre-WOD (Skills/strength):
5RDS
10x Toes to bar
15x Weighted Sit-ups
20x Leg Lifts

WOD:
100x Push-ups
50x Pull-ups
40x Push Press (65/45)
30x Sit-ups
20x Burpees
10x Chest to bar pull-ups

Post-WOD (Challenge/Cool-down):
Partner 2k row