Monthly Archives: February 2016

1-Mar-16-WK48

A. Weightlifting: 2 Clean Deadlifts + Below The Knee Power Clean 4x1 @ 75-80% Of 1RM Power Clean   B. Strength: Thruster Build To A 3RM For The Day   C. WOD: 4 Rds For Reps 1 Min Max Wall Balls 1 Min Max Power Cleans 185/125# 1 Min Rest
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1-Mar-16

A. Warm Up: NFT 2x Ladder Drill 1 Ladder drill is, -face left -face right -face front 3 Rds NFT 10 Wall Squats 15 KBS 1.51pood   B. Weightlifting: Power Clean 5x2 Building Up To A Heavy Double   C. WOD: 4 Rds For Reps 1 Min Max Wall Balls 1 Min Max Power Cleans…
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29-Feb-16

A. Warm Up: NFT 30 Calorie Row -3 Rds NFT 15 A.R.E. Squats 10 GHD Hip Ext 5 Strict HSPU   B. Weightlifting: Overhead Squat 5x2 With 3 Pause At Bottom Build Up To Heavy   C. WOD: 4 Rds For Time (10:00 Cap) 21 Calorie Row 14 T2B 7 Dumbbell Push Jerks 45/30#  …
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29-Feb-16-WK48

A. Strength: Bench Press 4x6 Build Up As You Go   B. Weightlifting: Overhead Squat 5x2 With 3 Pause At Bottom Build Up To Heavy   C. WOD: 4 Rds For Time (10:00 Cap) 21 Calorie Row 14 T2B 7 Dumbbell Push Jerks 45/30#
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27-Feb-16-WK47

If you are re-testing the workout on Sunday today is a rest day with some active recovery. A. Warm Up: 5 Minutes easy spin on the air dyne. (this can just be chatty, relaxed) B. Mobility: 5 and 5 Spend 5 minutes on hips and legs. Spend 5 minutes on t-spine and shoulders C. Active…
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27-Feb-16

A. Warm Up: NFT 500m Row -3 Rds NFT 10 Good Mornings 10 Close Grip Swings 10 Wall Balls   B. Strength: Deadlift 3x4 @ 65-70% @ 30X0 Tempo   C. WOD: AMRAP 10 Minutes 8 Deadlifts 185/125# 16 Sit Ups 32 DU’s   D. Cool Down: Row 6 Minutes @ Talking Pace
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26-Feb-16

A. 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 95/65# 8 burpees 25-ft. overhead walking lunge 95/65# 8 chest-to-bar pull-ups Make sure to check your divisions proper scale and rules. If you believe you will move on to the regionals, masters, or teens you MUST video all…
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26-Feb-16-WK47 Open 16.1

  A. Warm Up: NFT 4 Minutes on Air Dyn / Rower @ 80% (easy pace) 2 Minutes Banded Shoulder Opening (any stretches to get your shoulders open) 2 Minutes Pigeon Stretch Off Box (open your hips) -4 Rds :10 Seconds Air Dyn Max Effort 4 Sampson Stretch 2 C2B Rest 10 Minutes And Perform 16.1…
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