20160316

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
10 Shifting weight handstands
10 ape swings


Strength
Lifting: Push Press and Strict Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Strict Pull-up 5x5

at bodyweight

superset

WOD
Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 50/30

10 Kettlebell Swings, 20/16

10 Box Jumps, 24/20 in

scale down as nescessary

20160315

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


Strength
Front Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
AMRAP 12 mins: Front Squats, Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:

10 Front Squats, 40/20 kg

10 Pull-ups

30 Double Unders

20160310

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength

Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees

Every 2 mins for 14 mins do:

7 Push Jerks, 40/20 kg

7 Box Jumps, 24/20 in

7 Burpees

20160308

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

10 minutes to build to

a heavy Thruster 

WOD

5 Rounds 

1  minute Max Calorie Row

1 minute rest 

1 minute Max Thrusters  40/30kg

1 minute rest  

20160303

Warm Up
40 Double Unders (unbroken)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
CrossFit Games Open 16.1

Complete as many rounds as possible in 20 mins of:

Overhead Walking Lunge, 95/65 lbs, 25 ft

8 Bar Facing Burpees

Overhead Walking Lunge, 95/65 lbs, 25 ft

8 Chest-to-bar Pull-ups

20160301

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 15 mins: Rows, Push Jerks and Toes-to-bars

Every 1 min for 15 mins,

alternating between:

Row, 200 m

10 Push Jerks, 40/20 kg

10 Toes-to-bars