1.17.15

Strength
Heavy Shoulder Shrugs
3×20
*Increase weight each set

Metcon- Chipper
100 double unders
  80 Russian KB Swings (1.5/1)
  60 DB Strict Shoulder press (40/20)
  50 Chest 2 bar pull ups
  60 DB Front squats (40/20)
  80 KB SDHP
100 Walking Lunges (40/20) (alt)

1.16.15

Strength
Back squat
7-7-5-5-3-3-3

Metcon (30 min cap)
30-20-10*
Bench Press (BW**/ 3/4 BW)***
One leg box jumps (alt) (20/3 plates)
Abmat sit ups
*Run 400m between each round
(Down AND back on turf 10 times)
**BW= Body weight
***Benches go to those doing Rx or closest to Rx. If you are doing scaled the coach will have you doing dumbbell bench press on the floor or push ups.

1.15.15

Skill (10min cap)
Pistol squat (single leg squat)

Rx- Accumulate 10 pistol squats on each leg

Strength
7 minute EMOM
Perform 2 complex of…
1 power clean (155/95)
1 Front squat (155/95)
1 Hang power clean (155/95)

Rest

Metcon
18 minute AMRAP

15 wall balls (20/16)
10 Hollow rocks
5 back extension/barbell good morning

1.14.15

Strength
Weighted dips
4×5
1xMax reps at heaviest load
*add weight every set

Partner Metcon– 33min cap
7000m row
Partner does push ups while other partner rows.

SCORE= # of push ups
Tie breaker= Faster row time

1.13.15

Strength
Overhead Pause squats
5×5
Set 1-50% 1RM
Set 2-60-65%
Set 3-70%
Set 4-75%-80%
Set 5- 80-85%
*Hold each rep at full squat depth for 3 slow seconds

Metcon
5 Rounds
15 push press (115/80)
30 double unders

Rest

Hero WOD
“Kalsu”
100 barbell thrusters
*Every 1 minute that passes do 5 Burpees

1.12.15

Warm up for the WOD

Metcon
“The Funky 400”
50 calorie row
50 Toes to bar
50 box overs (30/24)
50 deadlift (225/165)
50 bar facing Burpees
50 Dumbbell Snatch (alt) (70/45)
50 overhead walking lunges (20/12)
50 Handstand push ups

Stretch

1.11.15

Playoff workout:

Warmup:
30 Air squats
20 pushup and crawl
30 Medball cleans (20/12)
20 Medball pushup alternating arms
30 tuck jumps

Skill:
Double unders
Work up to a max unbroken double unders in 10 min

WOD

18min amrap

2 Deadlifts (315/215)
30 wall balls
4 power cleans (225/125)
30 wall balls
2 muscle ups

1.10.15

Strength
Split Jerk
3-3-3-2-2-1

Metcon
21-18-15-12-9-6-3

Front rack step ups alt. (75/55) (24/20″)
Pull ups

1.9.15

Strength
Hang snatch
5×5

Metcon
10 min AMRAP
Ascending ladder
1, 2, 3, 4, 5, 6…8, 9,10…
Hang Clean (95/65)
HSPU (Handstand push ups)

4 min rest

4 min AMRAP
Max Farmer carry (70/50)
Max broad jumps
*Once the dumbbells are set down, finish the AMRAP with broad jumps only.

1.8.15

Core strength
7 min EMOM
L-sit hold
If you drop off the bar, immediately perform…
Plank pose
If you drop from the plank, immediately perform…
Burpees
Start back at L-sit on the next minute.

Metcon
20 Min AMRAP
2 Man Makers (60/40)
4 Turkish get ups each arm (1.5/1 pood)
8 Ring dips
16 KB swings (1.5/1 pood)
32 Double unders