2.7.15

Tabata Heavy
Kb swing (1 pod)
1 min rest
Goblet squats
1 min rest
Kb snatch
1 min rest

Tabata body
K2E
1 min rest
Wall walk
1 min rest
Ghd/sit ups
1 min rest

Tabata Metcon
Row
1 min rest
Box overs
1 min rest
Mountain climbers

2.7.15

Tabata Heavy
Kb swing (1 pod)
1 min rest
Goblet squats
1 min rest
Kb snatch
1 min rest

Tabata body
K2E
1 min rest
Wall walk
1 min rest
Ghd/sit ups
1 min rest

Tabata Metcon
Row
1 min rest
Box overs
1 min rest
Mountain climbers

2.6.15

Strength
Power clean
5-5-3-3-1-1

Metcon
5 Rounds for time
15 power snatch (75/55)
30 Double unders
15 sumo deadlift high pull (75/55)
30 Double unders
15 push press (75/55)
30 Double unders

2.5.15

Skill
Push and split jerk technique
Rx- Practice speed under bar 50% 1RM

Partner AMRAPs!
Alternate rounds. Partner holds plank between rounds FOR ALL AMRAPs.

With a running clock perform…

12 minute AMRAP
6 Thrusters (95/65)
6 Bar facing Burpees

2 min rest

12 min AMRAP
6 squat cleans (145/95)
6 floor sweeps

2min rest

5 min AMRAP
6 dips
6 meter handstand walk/12 sec handstand hold

2.4.15

Warm up
Pvc pass throughs
3 rds
Plank 45sec
Superman 45sec
Handstand hold 20sec
Warm up each lift with bar then…
Overhead squats
3-3-3-3-3
Snatch
1-1-1-1-1

15 min AMRAP
Deadlift 135, 10 reps
Ring rows, 15 reps
Deadlift 185, 15 reps
Strict pull ups, 15 reps
Deadlift 225, 20 reps
Kipping pull ups 15 reps
Deadlift 275 25 reps
C2B pull ups 15 reps
Deadlift 315, 30
Muscle up ups, 15 reps

Women’s dl weights: 95, 135, 155, 185, 205, 225

**Bonus WOD (if time)**
2500m row
Partner a) row to 500m
Partner b) run turf

Switch every 500m

Rest 5min and stretch low back

2.3.15

Metcon
Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Stretch
Foam roll & stretch

2.2.15

Strength
Bench Press
1x Max reps @ 60% 1RM
4x Max reps @ 85% 1RM

Metcon

10 min EMOM
3 OHS (95/65)
3 bar over Burpees

Rest

10 min EMOM
3 hang muscle clean and press (95/65)
1 turf Sprint