Friday 12/11/15

OTM: 10:00

1 hang clean+ 1 clean + 2 front squat

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Thursday 12/10/15

Strength:

Deadlift

5x5 adding weight each set

Conditioning:

AMRAP 10:00

5 hspu

10 pistols

30 double under

Tuesday 12/8/15

Strength:

E2M for 5 sets

3 push press + 2 push Jerk + 1 split jerk

Conditioning:

AMRAP 10:00

12 kb swings

12 wall ball

12 Power snatch

12 box jump

Monday 12/7/17

Strength

OHS 

5x5 

add weight each set

Conditioning:

Interval 4x

200m run

6 thruster 135/95

9 burpee

12 pullup

Friday 12/4/15

CF warm up

10:00 Mobility

Conditioning:

Min. 0-5

300m row

9-6-3

hang power clean 95/65

burpee over bar

Min. 5-10

200m row

9-6-3

hang power clean 115/75

burpee over bar

Min. 10-15

100m row

9-6-3

hang power clean 135/95

burpee over bar

Record times for each round

Thursday 12/3/15

Warm up:

2x

10 close grip push ups

8 ring row

6 air squats

:30 hollow hold/rocks

Skill work:10:00-15:00 gymnastics work

Hspu

Hs walk

Muscle up (progressions/ring dip/kip swing) 

Kipping pull-up

Strength:

Press

3x5

Conditioning:

"Isabel"

30 power snatch for time 135/95

5:00 cut off 

Scale weight accordingly

Wednesday 12/2/15

On the Minute for 12:00
Even: 2 rope climb
Odd: 3 heavy thrusters

Metcon:
AMRAP in 18:00
10 dead lifts 155/105
20 double unders
**5 straight leg sit ups on the top of every minute