20160225

Warm Up
100m row with burpee penalty (max 6)
 10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Hang Power Clean 3-3-3-3-3

H Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Partner WOD 30 min Time cap

2 RFT: Row (calories)s, Wall Balls, Hang Power Cleans and Push Jerks

2 rounds for time of:

100 Row (calories)s

80 Wall Balls

60 Hang Power Cleans

40 Push Jerks

One partner working at a time.

Must complete reps of the movement before moving to next.

Same weight for HPC & PJ (30/20).

30 min time cap.

20160223

Warm up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings
10 Wall Squats


Strength
Back Squat 5x5

Use the same weight for each set.

Rest as needed between sets.

WOD
AMRAP 15 mins: Kettlebell Swing (Russian)s, Box Jumps and Push-ups

Complete as many rounds as possible in 15 mins of:

10 Kettlebell Swing (Russian)s

10 Box Jumps

10 Push-ups

20160211

Warm Up
50 up
50 beat swing
Squat routine
10 Wall Squats
5 Kong vaults
5 jump and catch with precision land
20 Push ups
10 Pull Ups
2 Rabbit walk


1km row for time


10 minutes handstand practice


Skill
KB Snatch


WOD
4 RFT: Kettlebell Snatch (one arm - R)s, Kettlebell Snatch (one arm - L)s and Box Jumps

4 rounds for time of:

15 Kettlebell Snatch (one arm - R)s, 24/16 kg

15 Kettlebell Snatch (one arm - L)s, 24/16 kg

30 Box Jumps, 24/20 in

20160209

Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
5 Bridge Ups
10 Drop stance
1 minute handstand
2 minutes shoulder mobility
5 Pull ups - slow neg


Strength
Shoulder Press 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
AMRAP 12 mins: Shoulder Press, Toes-to-bars and Double Unders

Complete as many rounds as possible in 12 mins of:

5 Shoulder Press

10 Toes-to-bars

30 Double Unders

20160204

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Strength
Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Partner WOD 20min AMRAP

AMRAP 20 mins: Burpee Box Jump Overs, Deadlifts and Wall Balls

Complete as many rounds as possible in 20 mins of:

5 Burpee Box Jump Overs

10 Deadlifts

20 Wall Balls

Partner workout.

Alternate movements.

Good luck, be safe.

Make good decisions.

20160202

Warm Up
50 Double Unders
30 Beat Swing
1 min Handstand
1 Lizard Walk
10 Wall Squats
Burgener Warm Up


Strength
10 mins to build to a heavy
Power Clean + Hang Squat Clean + Thruster


WOD
EMOM 20 mins
Odd
Power Clean + Hang Squat Clean + Thruster
Even
5 Pull Ups 5 Toes to Bar