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Monday 2/2/15

A) Deadlift TnG

5 reps at 65%; R3M

5 reps at 75%: R3M

5+ reps at 85%; R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.

+

15 min AMRAP:

– 15/12 cal row

– 10 box jump – SD (30/24”)

– 5 shoulder to overhead (155/105, 135/95, 95/65)

 

Tuesday 2/3/15

4min amrap all out

– 10 KBS 1.5pd

– 10 goblet squat 1.5pd

rest 8mins

4min amrap all out

– 7 OHS (95/65)

– 7 over the bar burpees (full extension up top)

rest 8mins

4mins amrap all out

– 5 T2B

– 7 wallballs

rest 8mins

4min amrap all out

– Row 800/700m

– remainder of time amrap DU

+

Coach’s choice finisher if time allows.

 

Wednesday 2/4/15

A) EMOM x 10 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: 12 heavy KB swings

O: 10 weighted sit-ups (25/15)

C) 4 banded sprints w/partner; Rest as needed

 

Thursday 2/5/15

A) Front squat – 3, 3, 3, 3; R3M

+

4-6 rounds:

– 8 pull-ups

– 8 NPUBBJ-SD 20/16”

– 200 m run

R1M, increasing in pace each set

 

Friday 2/6/15

A) Push press cluster TnG 3.3.3; R10S/3M

+

Open workout 14.4 (Advanced)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars

– 40 wall-ball shots (20/14)

– 30 cleans (135/95)

– 20 muscle-ups

 

Open workout 14.4 (Intermediate)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars/rings/V-ups

– 40 wall-ball shots (20/14)

– 30 cleans (135/95, 115/75, 95/65)

– 20 CTB pull-ups (or regular kipping PUs)

 

Open workout 14.4 (Beginner)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 50 calorie row

– 40 V-ups

– 30 wall-ball shots (20/14)

– 20 cleans (95/65)

– 10 burpees

 

We still have spots available for Monday’s testing. Please sign up HERE. We also are doing free before and after photos for those interested. If you are please sign up HERE.

The outline for Saturday’s nutrition seminar is located HERE.

This week’s programming:

Monday 1/26/15

A) Press – build to a 1RM in 10 min off rack

B) T2B tester (retest)

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time (50 Toes to rings)

Beginner T2B tester

– 50 v-up

C) 1 min AD – warm up

• 0-20sec @ 60%
• 20-40sec @ 75%
• 40-60sec @ 90%
• R4-5M, then

1 min AD max cal

 

Tuesday 1/27/15

3 sets increase pace per set 80%, 90%, 100%

– 500m row

– 20 wallballs (20/14)

– 10 CTB pull-ups

– 15 burpees

– 60 DU

– 400 m run

rest 5-6 min

 

Wednesday 1/28/15

A) Quickly build to a heavy 3 FS – 8 min

B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+

C) Build to a heavy squat clean in 10 min

– go for it if feeling good

D) 2K row tester – aerobic build ups before

*strategy is to get faster each 500m with the average pace being your ideal 2K row

 

Thursday 1/29/15

A) EMOM x 8 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: Deadlift x4-5 reps TnG @ 65% 1RM

O: HSPU x5-8 reps

C) 3-4 banded sprints w/partner; Rest as needed

 

Friday 1/30/15

A) Build to a 1RM bench press in 10 min

+

20 min AMRAP:

– 20/16 cal row

– 10 burpees

– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)