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Monthly Archive for: ‘January, 2015’

Fri. 1/30/15

Dips 3×10

Hand Stand Holds 3x30sec

WOD – Randy
75 Power Snatch for time (75/58)

2000m Row for time.

Th. 1/29/15

remember there will be no 2pm next week on m and t 2/2 and 2/3

OHS 5-4-4-3-3-3
Drop heaviest successful wt. By 50% and perform AMRAP to 20

5 Rounds
8 Snatch Grip Deadlifts (185/138)
10 T2B
12 Box Jump Overs (24/20)
15 DU
20 Singles

Wed. 1/28/15

no 2pm today.

Hang Clean (squat) 5×2

5 cycles:
2 Rounds
5 Pull Ups
10 Push Ups
15 Wall Ball Shots (20/14)
Rest 1min.

10 rounds total

Tues. 1/27/15

Note:
schedule change for the up coming week.
No 2pm class wed. 1/27 or mon. & tues. 2/2 & 2/3
There will be open gym sun 2/1 at the regularly scheduled time 10:30a to 12:30p

“And without further to-do” – Carlito Brigante

2 sets
1min. Singles
Rest 30sec.
1min Du
Rest 30sec.

KB SP 4×12 (3tog. 3alt. 3tog. 3alt.)

Buy In: Pat. Run
21-15-9-3
Hang Power Clean (115/88)
PJ “…..”
Burpees onto 45# plate
Buy Out: Pat. Run

Mon. 1/26/14

BSquats 8-6-4-4

FSquats 5-4-3-3

Buy In: 500m Row
5 Rounds
7 Thrusters (135/103)
14 KBS (24/20)
7 C2B Pull Ups
Buy Out: Tri. Turn.

There will be an Rx time cap.
If your chest does not touch the bar it is not chest to bar.
This is not horse shoes and no one’s tossing hand grenades.

Fri. 1/23/15

Hang Snatch 5×2 – unbroken

4 Rounds
10 DB Hang Power Snatch (5per Side)
10 Sumo DeadLift (185/138)
10 DB Swing (5per Side)
100m Row
Tri Turn.
5 C2B Pull Ups
Rest 1 min.

(Only 1 DB)
(No KB)

Th. 1/22/15

PJ 4×5

4 Rounds
Pat. Run
5 Cleans – Any Way
25 Back Squats
5 STO – FR or BR

Rx (135/103)
5 Burpee Penalty on the spot if bar is dumped from back

Wed. 1/21/15

DB Bulg. Squats 4×5

9-15-21-15-9
Ball Slams
Air Squats holding slam ball at chest
Sit Ups holding slam ball
R-KBS (32/24)

Tues. 1/20/15

Hang Power Snatch 5×3 – receive bar in 2″ then 4″ then 6″ landing position. Hold the landing position for a 2 count and the finish position for a 2 count.

10!
WBS (20/14)
BJ (24/20)
Dips (20#Chain/BW)
After evens (10-8-6-4-2)
Du
Single
Du
Single
After odds (9-7-5-3-1)
Tri. Turn.

No sub for Du. Make attempts.

Mon. 1/19/15

BSquats 8-8-6-6

FSquats 5-5-5-5

20min AMRAP
20 Cal. Row
10 Burpees Over Bar
5 Thrusters Rx(185/138) Sx(165/123)

Fri. 1/16/15

BB Bench 10×2

10min AMRAP
Buy In: Tri. Turn + Stair circuit
In the Remaining Time
3 C&J (155/118)
5 T2B
7 WBS (20/14)

Th. 1/15/15

Hang Clean 5×2 @ 70-80% 1Rm

Power Clean 5×3 Work Mechanics

Buy In: Perimeter Run
3 Rounds
15 Sumo DL (205/153)
12 Box Jumps (24/20)
10 Dips (20#chain/BW)
8 Cal. Row
Buy Out:Patriot Run

Wed. 1/14/15

Shower is out of order.
Plan accordingly.
Should be operational by the afternoon.

1 Push Up + 1 Wall Walk: Accumulate 5 to 15 reps. Not for Time.

Good Mornings 3×10 (ok to alt. Sets with wall walk work)

OHS 4×8 3121 Tempo (this is not heavy work focus on tempo)

200-400-400-200
5 C2B
10 BF Sit Ups
5 KB HC&J

Tues. 1/13/15

BSquat 8-8-6-6-5

FSquat 5-5-4-4-3

Hand Stand Holds 3×30-45sec

5 Rounds
———–
40-30-20-10-5 (rep scheme for wall ball)
WBS (20/14)
10 R-KBS (32/24)
5 Burpees
Buy out
100m Row
Tri. Turn. (no row sub. If you can’t run walk fast)

Mon. 1/12/15

Hang Snatch 5×2 @ 70% – 80% 1Rm Snatch
(if u don’t squat its a hang power snatch)

Snatch High Pull 5×3
( if it’s not from the ground its a hang snatch high pull)

SP 12-10-8-6-4

2-4-6-8-10-8-6-4-2
Box Jump (24/20)
Snatch Any Way (115/88)

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