Saturday, February 1st

Push Press 3

15-12-9-6-3
Thrusters 95/65
Pull-ups
Wallballs

500m Row
- rest 4 minutes
400m Row
- rest 3 minutes
300m Row
- rest 2 minutes
200m Row
- rest 1 minute
100m Row

Every row should be an ALL OUT EFFORT! 

Friday, January 31st

HSPUs
Front Squat 3

7 Rounds
5 HSPUs
7 Front Squats 135/95
9 KB Swings

5 Rounds
1 min Airdyne
1 min rest

Thursday, January 30th

3-pos snatch (High hang, above knees, floor)

5 Rounds
5 Power Snatches (95/65)
5 Box Jumps
5 Burpees
- rest 2 minutes
4 Rounds
- rest 2 minutes
3 Rounds

3 Rounds
Max Rep Pull-ups
Max Rep Push-ups
20 Pistols
- rest 90 seconds

Wednesday, January 29th

OTM 10
1 Clean & Jerk @ 80% of 1RM + 5lbs

Press 5

4 Rounds
10 Push presses 115/80
20 Wallballs
30 Double Unders

Tuesday, January 28th

On the Minute for 10 minutes
Power Clean + Front Squat + Clean + Jerk

2 Rounds
500m Row
15 Power Clean & Jerks (135/95)
- rest 4 minutes

50 Double Unders
20 Lateral Box Jumps (24/20)
20 HSPUs
20 Lateral Box Jumps (24/20)
50 Double Unders

Monday, January 27th

OTM 10
1 Snatch @ 80% of 1RM + 5 lbs

Back Squat 3

“2 Car Garage”
3 Rounds
15 Pull-ups
15 Front Squats 135/95
15 Burpees

Saturday, January 25th

Every 30 seconds for 7 minutes
1 Power Clean @ 85% of 1RM

Deadlift 5

AMRAP in 12
10 Box Jumps
10 Walballs
10 KB Swings

Friday, January 24th

Thruster 3

"Fran"
21 - 15 - 9
Thrusters
Pull-ups

After Party
3 Rounds
500m Row
10 GHD Sit-ups
15 GHD Hip Extentions
- rest long enough to be able to attack the rows

Thursday, January 23rd

Skill:
HSPUs
3 x Max Strict + Max Kipping
- alternated with
Rope Climbs
1 Legless climb + 1 Legged Climb

Oly:
Power Snatch + OHS + Power Snatch + OHS

Metcon:
10,9,8,7,6,5,4,3,2,1
Power Snatches (95/65)
Bar-hop Burpees

Wednesday, January 22nd

OTM 10
1 Snatch @ 80% of 1RM

Back Squat 4

3 Rounds
500m Row
12 Front Squats
21 Push-ups
- 2 minute rest

or, if you were here yesterday,

OTM 10
Power Clean @ 80% of Power Clean 1RM

Push Press 3

5 Rounds
10 Push Presses @ 50%
10 Box Jumps
10 Toes to Bar

Tuesday, January 21st

OTM 10
1 Snatch @ 80% of 1RM

Back Squat 4

3 Rounds
500m Row
12 Front Squats (135/95)
21 Push-ups
- 2 minute rest

Monday, January 20th

10 Minutes of HSPU practice
- work on your weakness: Strict, kipping, deficit, free standing, ring, etc

OTM 10
1 Clean & Jerk @ 80% of 1RM

Four 3-minute Rounds of:
5 Pull-Ups
10 KB Swings
15 Air Squats

Perform as many reps as possible in 3 minutes, then rest 90 seconds between rounds, and pick up where you left off to start the next round.

Saturday, January 18th

Push Press 5

4 Rounds
15 Box Jumps
12 Push Presses (95/65)
9 Pull-ups

6 Rounds
1 min Row
1 min Rest

For max meters

Friday, January 17th

Power Clean & Jerk 1

"Grace"
30 Clean & Jerks

Thursday, January 16th

OTM 7
Power Snatch + OHS + Snatch + OHS

Bench Press 6

AMRAP in 6
8 Toes to Bar
10 KB Swings
12 Burpees

- Rest 4 minutes, then

AMRAP in4
6 Toes to Bar
8 KB Swings
10 Burpees

Wednesday, January 15th

Back Squat 5

30 Handstand Push-ups
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Air Squats

AMRAP in 10
20 Walking Lunges
15 Wallballs
10 Russian Twists

Tuesday, January 14th

Every 20 seconds for 5 minutes
Power Clean 1

Hex-bar Deadlift 3

CrossFit Games Open 13.2
AMRAP in 10
5 Shoulder to Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Monday, January 13th

Oly:
On the Minute for 5 minutes:
TnG Snatch 5
On the Minute for 5 minutes:
TnG Power Snatch 3
On the Minute for 5 minutes:
Hang Snatch 2
Metcon:
15-12-9-6-3
Hang Power Snatches (95/65)
Pull-ups
Push-ups
Air Squats

Saturday, January 11th

Deadlift 5

AMRAP in 7
7 Deadlifts (245/165)
7 Bar-hop Burpees

3 x 500m Row Sprints
Rest 2-4 minutes between rows

Friday, January 10th

High Hang Snatch
7 x 1 @ 70% of Snatch 1RM
- Work on getting under the bar as fast as possible.

Push Press 2

5 Rounds
5 Shoulder to Overheads (135/95)
10 CTB Pull-ups
30 Double Unders

Thursday, January 9th

Back Squat 6

On the Minute for 10 Minutes
3 Power Cleans (155/95)
3 Front Squats
3 Push Jerks

4 Rounds of
15 Back Squats (135/95)
15 Push-ups

Wednesday, January 8th

Split Jerk 2

21-15-9
Box Jumps
Wallballs
Burpees

5 Rounds
1 Legless Rope Climb
10 Thrusters (75/55)

Tuesday, January 7th

HSPU Skill Work

Power Snatch 2

3 Rounds
15 Toes to Bar
15 Power Snatches (95/65)
15 Box Jumps
15 Push Presses

Monday, January 6th

Oly:
Hang Clean 2

Metcon:
AMRAP in 12
12 Pull-ups
12 Power Cleans (95/65) - Don't go heavier, go faster
12 V-ups

Extra Credit:
100 Double Unders
- then
5 Rounds of
15 Wallballs (20/14)
10 Burpees
- then
100 Double Unders

Saturday, January 4th

On the Minute 12
Touch-and-Go Power Clean 3

Push Press 3

AMRAP in 12
6 Push Presses (155/100)
9 Box Jumps (30/24)
12 KB Swings

Friday, January 3rd

Back Squat 8

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4
...

3 Rounds
250m Row
10 Toes to Bar
15 Box Jumps

Work:Rest 1:1

Thursday, January 2nd

3 Position Hang Snatch (High Hang, Above Knees, Below Knees)

Press 5

AMRAP in 20
20 Thrusters (135/95)
20 Pull-ups
20 Burpees