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

10.30.15

warm up: 1000 m row+ 30 yard ovhd walking lunge 45/35+30 pull-ups rest 2 minutes.

Repeat.

A) 0-20 minutes

1 snatch emom

B) 20-40 minutes

1 clean and jerk emom

C) 45 min-55 min

3 front squats

D) class running skill(same as class but doesn’t have to be done in class… If you’re a competitor, you had better be running hard.

E) 10 min emom

3 power cleans 225/145+2 muscle ups

at the end of emom go right into 160′ hsw. 10 pistols each time you come down. If it takes you longer than 3:30 (13:30 on the clock) then do another 60′.

10.28.15

Warm up 10 minutes: 20-40-60-80-100-120 unbroken double unders. Use the 10 minute clock to get as far as you can. Under no circumstance count broken sets.

40-30-20 unbroken wallballs 14/10

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

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

C) 3 mile assault bike

30 cleans 115/75

3 mile assault bike

30 cleans 165/115

3 mile assault bike

30 cleans 205/135

3 mile assault bike

Sub bike for 1500 m row if necessary.

E) class metcon