11.6.15

Warm up: run X 50 yards for 15 minutes

At 0:00, 5:00, 10:00, 15 minutes do 10 GHR+ 10 hip ext

A)15 min emom 

1 snatch 

15 min emom

1 clean and jerk

10 min emom

3 front squats

Rest 20 minutes

B) Row 1k+50 burpees over the erg+30 wallballs+10 hang squat cleans 155/105

X 3 rounds 

C) class

11.4.15

Warmup

5 rounds 

250 m row+4/3strict muscle ups (band these to make this happen if you don’t have strict mu)

3 rounds 

30 double unders+15 pull-ups 

A)

1) Back Squat: 3 sets x 3 reps within 90% of 3 RM on Monday

2) bench or Split jerk: 3 sets x 3 reps within 90% of 3 RM on Monday

B) 15 rope climbs AFAP

C) class workout sub box jumps for HSPU

D) athletes choice… Makeup something you’ve missed 

11.3.15

Warm Up

Every :90 X 7 rounds

5 shoulder to ovhd+10 deadlifts+15 box jumps (115/75;24/20)

Run 1 mile

A)

1) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) class wod

C) 50 box jump over 24/20+35 pull-ups+20 muscle ups+35 pull-ups+50 box jump overs

Rest 2 min

2 rounds 

20 DB snatch 95/65+200m run 

11.2.15

Warm up) 

assault bike 5 minutes at 20 mph

Assault bike 5 minutes 22+mph

Assault bike 5 minutes 10 cal emom 

3 rounds 12 KB rows+24 sdhp+12 box jump up and step down 30/24

A) weightlifting

1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) bench or Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) class metcon

C) ECC Qualifier WOD 2 modified

2 rounds/partner 2 rounds/2 rounds/partner 2 rounds:

30/25 Calorie Row

15 Burpees over the Rower

10.31.15

A) do barbell club or 1-3.

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: 3 sets x 3 reps within 90% of 3 RM on Tuesday
3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) taken from comptrain 

at the 0:00

3 RFT:

15 C2B

15 Wall Balls, 20/14

15 Snatches, 75/55

15 Box Jumps, 24/20

at the 20:00
4 RFT:

25 Cal Bike

25 HSPU