2/15/2016 Weight Lunges/ AMRAP Ladder Thrusters and Burpees

Strength

6 x 6 Backrack Weighted Lunge Steps

Metcon

15 AMRAP Ladder

2-4-6-8-10-12-14…

Thrusters 95/65

Bar over Burpees (Lateral 2 feet jump)

15 Double Unders/50 singles

Speed Work

20m Shuttle Runs every :30, 1-2-3-4…until failure

HOME WOD

15 AMRAP LADDER

2-4-6-8-10-12…

Burpees

Jumping Air Squats

100m Sprint

2/12/2016 “Time To Grind”

Time to Grind

30 AMRAP

400m Run

10 Close Grip Bench (Go for weight you can do 10 unbroken for a few rounds)

10 Walking Lunges

10 Burpees to Plate Touch 45/25

10 Russian Twists

10 Flutterkicks Plate Pressed 2ct

2/11/2016 Strict Press then ROW!

Strength

Strict Press

5 @ 45/55/65%

2 @ 75/85%

Metcon

750m Row

then 21-15 of

Toes To Bar

GHD/2 x Abmats (42-30)

then 

400m Run

then 12-9 of

CTB Pullups

GHD/2 x Abmats (24-18)

then

500m Row

2/10/2016 SQUATS and MORE SQUATS

Strength

Backsquats 

8 @ 45%

5 @ 55/65/70

3 @ 85/90

Metcon

30 Backsquats 135/95 or 45% 1 RM

100 DU/400 Singles

75 Wallballs 20/14-10′

100 DU/ 400 Singles

30 Back Squats

2/9/2016 400m Run against 25mph WINDS

Metcon

400m Run

21 Burpee Box Jumps

21 KB Swings Russian

400m Run

15 BB Jumps

15 KB

400m Run

9 BB Jumps

9 KB

400m run

2/8/2016 Push Press/Metcon

Strength

Push Press

8 @ 45/50/55/60/65/70%

Metcon

500m Row Buy in then

3 rds of 

25 DU/75 Singles

25 Abmat/15 GHD

10 Burpees

then 400m Run

250m ROW Cash out

GO FAST!!!!!!!!!!!!!!!!

2/4/2016 Deadlifts/15 AMRAP Ladder”

Strength

Deadlifts 

8@45, 5 @ 55/65/75, 3 @80

Metcon

15 Amrap Ladder

2-4-6-8-10-12…

Deadlifts @ 60% 1 RM

Weighted Situps 40/30 Slamball

Floor Press

10-20-30-40-50..

Double Unders

2/3/2016 Pullups/Ring Pushups- Metcon

Skill

5 reps x 5 sets Weighted Pullups (get heavier each set. weighted belt or db in feet)

5 x 10 Ring Pushups

Metcon

1000m Row Buy in

30-20-10

Box Jumps 24/20

Wall Balls 20/14 – 10/9

2/2/2016 Back Squats/ 4 rds

Strength Back Squats

5 @ 50/60/70% then 3 @ 75/80/85%

Metcon 4 rds of

150 m Row

10 KB Swings Russian

6 Goblet Squats

10 Toes to Bar

400m Run

2/1/2016 POWER CLEAN/12 AMRAP

Strength

Work up to a Max Power Clean.  No more than 2 fails

Metcon 12 AMRAP

5 STO 135/85

7 Deadlifts

5 Bar over Burpees

200m Run