Monthly Archives: January 2016

1-Feb-16-WK44

This is a lower volume lifting week, with some added gymnastics.   A. Weightlifting: Power Clean 15 Min To Work Up To Heavy Single For Today   B. Gymnastics: Pull Ups Max Strict -Rest 3 Min 4x Reps**, rest as needed. **If your max set was, 20+ do 6 15-20 do 5 10-15 do 4…
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1-Feb-16

A. Warm Up: 3 Rds NFT 10 Calorie Row Sprint 12 GHD Sit Ups 10 Strict Press (bar)   B. Weightlifting: Power Clean 15 Min To Work Up To Heavy Single For Today   C. WOD: With A Clock Set For 12:00 AMRAP 9 Min 3-6-9-12-15-18-etc HSPU 3 Power Cleans 185/125# 9:00-12:00 Max Calorie Row…
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30-Jan-16-WK43

A. Weightlifting: Clean and Jerk 1x2@ 75% 4x1@ 80% of 1RM   B. WOD: Main Site 27-Nov-15 3 Rds For Time 1,000m Row 42 KBS 1/1.5 pood 24 Pull Ups
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30-Jan-16

A. Warm Up: 3 Rds NFT 200m Sprint Row 15 GHD Hip Ext 5 Strict Pull Ups   B. WOD: Main Site 27-Nov-15 3 Rds For Time 1,000m Row 42 KBS 1/1.5 pood 24 Pull Ups   C. Cool Down: Pattern Reset :20 Hollow Rock 10 Wall Squats :20 Superman
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29-Jan-16-WK43

A. Weightlifting: Snatch Pull 5x2 @ 105% of 1RM Snatch (You may use straps, or drop and reset)   B. Strength: Front Squat 5x3 @ 33X3   C. WOD: 4 Rds For Time 5 Front Squats 135/95# 7 Power Cleans 135/95# 9 Deficit Hand Stand Push Ups 2/4”
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29-Jan-16

A. Warm Up: 3 Rds NFT 15 Calorie Row :30 Hand Stand Hold 15 A.R.E. Squats   B. Strength: Front Squat 5x3 @ 33X3   C. WOD: 4 Rds For Time 5 Front Squats 135/95# 7 Power Cleans 135/95# 9 Deficit Hand Stand Push Ups 2/4”   D. Cool Down: Mobility Couch Stretch Banded Shoulder…
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