Wednesday, January 31st “Horrible Bosses”

Wednesday, January 31st

1-Strength

Build to a heavy Power Clean

2-Conditioning

“Horrible Bosses”

4 rounds for time

15-KB Swings

15-Burpees

20-Sit ups

20-Lunges

post time to board and FitChalk

 

Open Training

1-Strict HSPU technique

2- Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts

Tuesday, January 30th “Unwrapped Presents”

Tuesday, January 30th

“Unwrapped Presents”

15 Min AMRAP

10-Med ball cleans (over shoulder) Open(120/80) P(80/50) F (50/35)

15-Chest to bar (Fitness=pull ups)

20-Wall balls (20/14) (14/10)

Post rounds plus reps to board and FitChalk

 

Open Training-

1. Ring Muscle-Ups
AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups

3. Midline
Not For Time:
4 rounds

20-GHD Sit ups

20-Back Ext.

 

Monday, January 29th “The Hangover Part 2″

Monday, January 29th

“The Hangover Part 2″

4 rounds for Time
60 Double Unders (Fit-120 Singles)
30/21 Calorie Row or 21/15 cal bike
10 Power Snatches (135/95) (115/80) (95/65)

Post Rounds plus reps to board and FitChalk

 

Open Training-

1-Back Squat 5×4

2-OHS 3×2

 

Saturday, January 27th Partner Day!

Saturday, January 27th

25 min CAP

Partner Day!

1600m run (Divide evenly, break as desired)

80-Chest to bar pull ups (Fit=pull ups)

40-Clean and Jerks (115/75) (95/65) (75/55)

30-Clean and Jerks (135/85) (115/75) (95/65)

20-Clean and Jerks (155/95) (135/85) (115/75)

15-Clean and Jerks (185/115) (155/95) (135/85)

10-Clean and Jerks (205/125) (185/115) (155/95)

Post team time or reps achieved

 

Friday, January 26th “Chip Shot”

Friday, January 26th

OPEN
“Chip Shot”
AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

PERFORMANCE
“Chip Shot”
AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Hand Release Push-ups

FITNESS
“Chip Shot”
AMRAP 13:
70 Dumbbell Snatches (35/20)
60 Wallballs (14/10)
50/35 Calorie Row
40 Hand Release Push-ups

 

Open Training-

midline skill-

10 rounds max L-sit, every time you break 10 ab mat sit ups

Rest as necessary

 

Wednesday, January 24th “Slap Happy”

OPEN & PERFORMANCE
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders/ Fit=200 singles
12 Front Squats (95/65) Fit (65/45)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80) Fit(75/55)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95) Fit(95/75)
4 Burpee Box Jump Overs (24/20)

post rounds plus reps each 5 min Round

 

Open Training-

1-Build to Heavy Power Snatch

2-Ski erg 30-25-20-15-10 cal / rest as neccessary

 

Tuesday, January 23rd “Handlebars”

Tuesday, January 23rd

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike or 30/20 cal row/ski
15 Toes to Bar 
7 Clean and Jerks Open (155/105) Perf(135/95) Fit(115/75)

post time to board and FitChalk

 

Open Training-

1. Ring Muscle Ups
7 Rounds:
:20 Seconds Max Ring Muscle-ups
:40 Seconds Rest

2. GHD/ Midline work

5 sets of

15-GHD Sit ups

15-Back ext

Monday, January 22nd “Doctor’s Orders”

Monday, January 22nd

1-Strength

Back Squat
3 Sets of 5

2-Conditioning

“Doctor’s Orders”

3 Rounds:
50 Air Squats
20-Handstand Push ups
20/15 Calorie Row/ski or 15/10 cal bike

*PERF/FIT=35 hand release push ups

Open Training-

Snatch 10 min EMOMx1 at your choice of weight or build