Tuesday 3/1

1) Within 10 minutes find a heavy/max for the day
Clean + Hang Clean + Clean + Hang Clean

2) Back Squat 6 x 4 drop fast heavy across

3) For Time:
10 Front Squats (165/115)
400m Run
20 Box Jumps (24/20)
20 Alt Pistols
400m Run
20 Box Jumps
40 Air Squats
400m Run
20 Box Jumps

If you have time
4) 3 rounds
35 cal row
rest ;20
30 cal row
rest :20
25 cal row
rest 2 minutes and repeat

Monday 2/29

1) Push Press 5 x 4

2) EMOM 10 minutes
5 Deadlifts
2 Strict Press
-keep it manageable but a challenge

3) 15 min Partner AMRAP
10 Clean and Jerks (135/95)
10 TTB
-Partner 1 starts working partner 2 runs 200m + rows 250/200m then switch

4) 50 Ring Rows + 75 Push-ups partition however you like

5) For Time and total dubs
3 rounds
25 KBS (70/55)
1 set ME dubs (if you trip up at less than 20 you may start over, anything greater than 20 and you fail that is your number)

Friday 2/26

Use your judgement for today depending on what the workout is.

You can certainly do some Oly lifting or squats.  Even work some gymnastics skills.  Nothing too crazy volume wise.  If you go heavy on OLY or Squats keep the reps low, less than 10.

Do some moderate/intense cardio and stretch/mobilize like crazy

Thursday 2/25

Two choices today:
1) Some light sled sprints 5-6 of them (if you have space)
20 mins of cardio
Mobilize

2) For time:
3 rounds
20 Goblet Squats (55/35)
15 Jumping Pull-ups
10 each arm 1 KB SOH (55/35)

Wednesday 2/24

Over the next 5 weeks the goal is to hit the open workout on Saturday but if you think you will be better suiting performing it twice on Friday and Monday that is fine.  Each week could be a game time decision.

That said normal training mon-weds.  Thursday will be your call the wods wont be super crazy. The easy rest/skill work friday open workout saturday.  Or you can rest Thursday workout Friday nothing crazy and treat Saturday like a regular Saturday.  Shoot me a text if you have any questions.

1) Within 10 minutes 3 x 10 Deadlift clock starts when you do 135/95 or higher. So nothing crazy weight wise just get some pulling volume

2) For Time with a partner:
3000/2500m Row (switch every 300/250)
The 3 rounds
10 rope climbs
40 Burpees
60 KBS (55/35)
-split reps evenly as possible

3) 4 Rounds NFT
7 Strict Pull-ups
15 GHDSU
15 Banded Good mornings
:20 side plank each side

Tuesday 2/23

Has everyone taken the judges certification?



1) 10 minutes to work to a heavy/max double hang clean + split Jerk

2) 10 minutes to get in:
Heavyish Front Squats 1 x 7, 1 x 6, 1 x 5, 3 x 4 - if you don't get all the sets in during the 10 minutes that is fine, it means you weren't recovered enough to push the pace.

3) For Time:
2-4-6-8-10-12
Thrusters (115/75)
Box Overs (24/20)

4) For time:
125 Double unders
40 Wallballs (20/14)
100 dubs
35 Wallballs
75 Dubs
30 Wallballs

5) 2 rounds NFT
10 Strict HSPU
20 Seated DB Shoulder Press
30 Push-ups

Monday 2/22

Don't go super crazy this week with extra lifts or attempts lets get ready to roll this weekend, so for the lifts keep it to the time frame

1) Within 10 minutes of doing a warm-up set, find a heavy 2 rep hang snatch

2) Snatch High Pull 3 x 3 (100%)
-3 sets 10 ring rows

3) Snatch DL 3 x 3 (105% or higher)
-50-75 no arm swing sit-ups can anchor your feet

4) 10 min Ladder
1 Power Snatch (95/65)
1 C2B
2 power snatch (95/65)
2 C2b

5) Optional: 6 min partner row AMRAP Cal switch every 15/10

Saturday 2/20

1) 20 minute clock (you can hit a warm-up with 95/65 only)
Find a 4 rep TnG power Snatch
Find a 6 rep TnG power Clean
Find a 8 rep TnG Deadlift


2) Teams of 2 complete for time:
120/100 Cal AB
120 HSPU
-1 person working on rower 1 person on HSPU

3) 15 min AMRAP
25 Burpees over bar
25 OHS (95/65)
25 Pull-ups
20 Burpees over the bar
20 OHS (135/95)
20 C2B
15 Burpees over bar
15 OHS (165/115)
15 Bar Muscle ups
10 Burpees over bar
-with remaining time AMRAP OHS (185/125)

4) we will see what the weather is like, maybe get outside for some running

Friday 2/19

1) 4 Push Jerks + 2 Split Jerks
-max complex from the floor

2) 14.4
14 Min AMRAP
60 Cal Row
50 TTB
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

3) Back Squat 1 x 8 at 80%
work up to it by hitting 1 x 10 @65, 1 x 8 @70, 1 x 8 @75

4) For Time
7 rounds
7 TTB
5 Burpees
12 Wallballs
5 Burpees

Thursday 2/18

If needed use today as a rest/recovery day

2 options for conditioning

1) 30 min AMRAP (because no one did this)
50-40-30-20-10
Cal AB
Cal Row
-pick a pace and maintain it for the 30 minutes

2) 10 min AB ride at 300/250 watts
rest 2 minutes
Repeat

Wednesday 2/17

1) Finish warm-up with 10 minute emom
200/175m row

2) Back Squat 1 x 8 (65%) 1 x 8 (70%) 1 x 6 (80%) 1 x 6 (85%) or as close to these percentages as you can

3) Front Squat 4 x 5 (55-75%) 55, 65, 70, 75

4) For Time of each: 2 rounds
40 Alt Lunges
30 Box Overs (24/20)
20 C2B
10 Hang Power Clean and Jerk (135/95)
4-5 minute rest between start at top of a minute

rest as needed for

Extra optional conditioning:

5) 3 rounds
15 Cal AB
10 Burpee box overs
-30 sec rest
15 Cal AB
20 Wallballs
1 min rest

Tuesday 2/16

1) Every 2:30 for 20 minutes (8 sets)
7 TnG Deadlifts build over the 20 minutes
-15/10 cal AB active recover during the rest or you can push the AB but either way you do 7 TnG deads hop on the bike accumulate the cals then increase load

2) For Time and Load:
50 Sit-ups
75 Dubs
5 Power Snatch
25 Sit-ups
50 Dubs
5 power Snatch
50 Sit-ups
75 dubs
5 Power Snatch

you must pick your weight for the snatch prior to the workout. You get 15 reps to accumulate total load. if you miss you must count it.

3) 10 min alt emom
even:6-10 Strict Dips
odd: 10-14 push-ups

Monday 2/15

1) Every 2 minutes for 20 minutes
Hang Clean + Clean + Push Jerk + Split Jerk
-working towards a max complex

2) Front Squat 2 x 10

3) Partner workout
3 rounds
1:30 at each station
Cal Row
Burpees over rower
SDLHP (75/55)
Thrusters (75/55)

4) 6 min AMRAP
Bar Muscle-ups
every time you break 15/10 cal AB

Saturday 2/13

Open gym today at 10am so stroll in whenever

1) 5 sets new set every 4 minutes
4 Unbroken Hang Power Clean and Jerks
12 Deficit HSPU
rest as needed between sets
-Increase weight each set and decrease deficit start at 5" and drop 1" each round

2) For Time with a partner:
100 Cal Assault bike
100 Power Cleans (155/105)
1 mile run (132 wall touches)
80 Jerks (155/105)
100 Cal Assault Bike
60 Box Jumps (24/20)
1 mile run
40 Rope Climbs
100 Cal Assault bike

Friday 2/12

1) 1 snatch every :30 for 10 minutes
- you can make this as challenging or as technical as you like. you can go heavy (85% or higher) and see how many you hit or you can stay light (65-70%) and work on proper positions. Your call see how you feel

2) Snatch Balance 3, 5 x 1
OHS 3 x 3

3) 15 min AMRAP
75/65 Cal Row
60 Wallballs (20/14)
45 TTB
30 OHS (105/70)
15 Muscle ups

4) 5 RDs NFT
6-8 DB Strict Press
12-15 Banded GM
12-15 Straight leg raises

Thursday 2/11

3 options for today:

1) rest and mobilize if you need it

2) 30 min AMRAP or 

50-40-30-20-10

Cal AB

Cal Row 

- this is long slow distance conditioning try and maintain a pace throughout the whole workout i.e Bike at 300/250w and row at 1500/1000 cal/hr. whatever you choose try and stick with it for the whole workout 

(i did this a couple weeks ago and i went 1+140 at not a super aggressive pace)

3) For Time:

5 rounds 

20 KBS (55/35)

15 Burpees 

every 3 mins starting at 0:00 20 V-ups 

Wednesday 2/10

1) Back Squat 3 x 3 hit something moderately heavy on the 3rd set. Nothing crazy here

2) Front Racked Walking Lunge (if you have space) 4 x 40 feet or 12 reps work to a heavy walking lunge
-Optional: If you need muscle-up work and your shoulders are up for it, within 20 seconds of finishing each set of lunges, jump on the rings for a ME set of MU. rest as needed between rounds

3) 17 minutes
Teams of 2
2000/1600m row buy in:
With remaining time AMRAP
100 Double unders
20 Hang Cleans (135/95)

-split reps as evenly as possible

4) 3 rounds NFT
6 Single leg RDL
12 slightly weighted hip extensions
25 GHDSU

Tuesday 2/8

1) Push Jerk + Split Jerk + Push Jerk + Split Jerk
5 heavy sets working towards a max

2a) Bench Press 5 x 5
2b) Bent over row 5 x 5
-heavy sets of 5s, go from bench right into BOR rest as needed between

3) 2 options of this:
The class workout
30 Cal AB buy in then:
2 Rounds:
25 Pull-ups
25 SOH (115/75)

or crossfit.com 2/2/16
For Time:
9 Bar Muscle-ups
21 Push Jerks (115/75)
7 Bar MU
15 PJ
5 Bar MU
9 PJ

Monday 2/8

1) Alt EMOM
Even: every :20 1 Power Clean- start at 80% and try to increase if possible
Odd: 10 Straight leg raises

2) 14.3
8 min AMRAP
10 DL (135/95)
15 Box Jumps
15 DL (185/135)
15 Box Jumps
20 DL (225/155)
15 Box Jumps
25 DL (275/185)
15 Box Jumps
30 DL (315/205)
15 Box Jumps
35 DL (365/225)
15 Box Jumps

3) 10 min amrap
7 Strict Pull-ups
7 Strict HSPU

4) For time:
21-15-9
burpees over the rower
9-15-21
Cal Row

Saturday 2/6

Check our main site for the 10am workout, your call if you want to jump in.  Not too taxing volume wise, but the intensity could be high and put a hurting on you so see how you feel.

1) Deadstop Deadlift 3 x 7

2) Every 5 minutes for 25 minutes
10 Power Snatches (115/75)
15 TTB
20 Wallballs (20/14)
25 Cal Row
-each one for time, AFAP

3) "Sisson"
20 min AMRAP
1 Rope Climb
5 Burpees
200m Run

Friday 2/5

1) Split Jerk  4 x 4 (TnG split jerks)
Split Jerk 4 x 2 (not touch and go)
-work towards a max for each

2) Front Squat 7 x 3- drop fast

3) For Time:
60 Sit ups
4 Rounds
15 Push-ups
15 Air Squats
28 MB sit-ups (20/14)
4 Rounds
7 Push Press (115/75)
7 Front Squat (115/75)

4) 9 min AMRAP
3 Clusters (155/105)
11 Box Jumps (24/20)
11 C2B

Thursday 2/4

Stretch/foam roll/and stim if you have one

Wednesday 2/3

Solid work the last 2 days.  Thursday is zero don't do shit kind of day

1) Work to a 10 rep max thruster out of the rack, only make 1 attempt- failing at 7,8,9 reps is better than doing 10 and thinking you could of done another

2) 3 Rounds for time:
10 Squat Jerks (95/65) - with bar in front rack, dip and drive and drop, full squat on every rep and return to front rack every rep. If this is not possible drop the weight to make it happen or do OHS
7 Muscle-ups

3) Every 90 seconds for as long as possible
3 Thrusters (75/55)
3 Bar facing burpees

every 90s add 3 reps until you can't complete the work
-thus piece was originally 75 thrusters (105/70) for time Everytime you break 2 legless rope climbs. You choice on what you do.

4) 4 Rounds NFT
Single leg RDL x 6
Front Rack Walk >105% max front squat- up and back= 1

Tuesday 2/2

1) Clean grip Deadlift 5 x 4 (all deadstop- return to floor and reset, no touch and go)- try and use above 105% of max clean
-after each set jump right into 10 HSPU AFAP rest as needed between sets

2) Bent over row 5 x 5

3) 14 Min AMRAP
200/150m Row
20 DB Snatch - First 10 do (70/50) then drop set into (50/30)
12 TTB

4) 5 Rounds for time
10 Burpees
15 Cal AB
-no pacing fucking go