Feb
8
Feb 15

Feb. 9th - Feb 13th

Monday 2/9

A. EMOTM x 10

Odd – power clean x 7

Even – push-press x 10

B. “Blake”

4 rounds for time

100’ overhead walking lunge 45/25# plate

30 box jumps 24/20”

20 wall-balls

10 handstand push-ups

C. Mobility and core, coach’s choice

 

Tuesday 2/10

A. EMOTM x 10

Odds: front squats x 6

Evens: deadlifts x 6

B. For time: (13 minute cap)

800m run

15 power snatches 135/105

400m run

15 power snatches 135/105

C. Mobility and core, coach’s choice

 

Wednesday 2/11

A. EMOTM x 10

Odds: power snatch x 7

Evens:box jumps x 10

B. 5 Rounds for time (9 minute cap)

12 toes-to-bar

9 shoulder-to-overhead 115/75

6 overhead squats 115/75

C. Mobility and core, coach’s choice

 

Thursday 2/12

A. EMOTM x 10

Odds: thrusters x 10

Evens: double-unders x 30

B. 5:00 AMRAP @ 155/105 lbs.

1 power clean

1 front squat

1 push-jerk

1 split jerk

C. Mobility and core, coach’s choice

 

Friday 2/13

A. EMOTM x 10

Odds: overhead squat x 7

Evens: pull-ups x 10

B. For time (15 minute time cap)

30 calorie row

30 hang power cleans 135/95

30 wall-balls

20 hang power cleans

20 wall-balls

10 hang power cleans

10 wall-balls

400m run

C. Mobility and core, coach’s choice

Feb. 2nd - 6th
Feb
1
Feb 8

Feb. 2nd - 6th

Monday, 2/2/15

A. 1RM Clean 

B. 6 min amrap
12 HR push-ups
12 Front Squat 95/65

 

Tuesday 2/3/15

A. Snatch work
warm-up with empty bar
Every :30 x 10
1 Power Snatch + 1 Hang 
Squat Snatch @ very comfortable weight

B. Open 14.4 
14 min amrap
60 cal row
50 Toes to bar
40 Wall balls
30 Power Cleans 135/95
20 muscle-ups

 

Wednesday 2/4/15

A. Gymnastic Bar Skills
hollow/arch +
pull-up +
toe to bar + 
bar muscle-up
5 sets of 2 reps

 

B. Partner "Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
right into
Partner 3k row

 

THursday 2/5/15

A. 1RM Push-Press

B. Death by Thrusters
(max out at 15 minutes)
1 rep every minute adding a rep each minute

 

Friday 2/6/15

A. OH Squat work
-this is skill, working on position and not weight, advanced lifters can work pauses or tempos

B. 25 min amrap
400m run
1 heavy clean and jerk
25 KB swings
25 pull-ups
25 burpee box jumps
1 heavy clean and jerk

 

Jan
24
Jan 31

January 26th - January 30th

  • 1400 Moccassin Trail Lewisville, TX, 75077 United States

Monday  1/26/15

A. Back Squat 1RM or 3 x 5 @ 60%

B. "Annie"
for time
50-40-30-20-10
double-unders
sit-ups

Tuesday  1/27/15

A. EMOM 8:00 

·         odds 10 pull-ups 

·         evens 5-10 hand stand pushups

B. 5:00 AMRAP
21 wall balls
50 foot bear crawl
2 min rest
5:00 AMRAP
20 Lunges 
20 alt DB snatch 
2 min rest
5:00 AMRAP
21 KB Swings 
100 M Run

Wednesday 1/28/15

A. Shoulder Press 1RM or 3 x 5 @ 60%

B. Open Workout 12.3
18:00AMRAP 
15 Box Jumps 
12 Push Press 
9 Toes To Bar

Thursday 1/29/15

A. 30:00 Partner AMRAP
500m row 
10 hang power snatch 
10 thrusters 
10 hang power clean 
10 Push Press 
10 burpee over your partner

Friday 1/30/15

A. Deadlift 1RM or 3x5 @ 60%

B.5 rounds not for time
max set of chest to bar pullups (minimum 10) 
+ 200m sprint 
rest 2:00

Jan
18
Jan 25

January 19th - January 23rd

Monday, Jan 19
A1: 3 x 5 weighted pull-up
A2: 3 x 5 tall box jump

B: 12 min amrap
15 snatch 75/55
15 box jumps
15 snatch 95/65
15 box jumps
15 snatch 115/80
15 box jumps
15 snatch 135/95
15 box jumps
max snatch 155/105

Tuesday, Jan 20
A: Work to a heavy 2 rep push jerk

B: 4 RFT
400m run
20 lunges
10 pull-ups
1 heavy CJ

Wednesday, Jan 21
A: Back Squat 10 x 2 @ 60%
rest about :30-:45

B: For time
100 double-unders
5 deadlifts 315/205
80 kb swings
5 deadlifts 315/205
60 air squats
5 deadlifts 315/205
40 hr push-ups
5 deadlifts 315/205
20 toes to bar
5 deadlifts 315/205

Thursday, Jan 22
A: Work to a heavy 3 rep weighted push-up

B: tabata row (calories)
rest 1 min
tabata sit-ups
rest 1 min
tabata DB push presses
rest 1 min
tabata parallette hop overs

Friday, Jan 24
A: Ring practice
Skin the cats, Ring supports, Iron Cross work

B: partner workout
20 min amrap
Each partner does 1 round of “Cindy”
after every 10 rds total partners must complete 30 burpees