Monthly Archives: February 2017

warm up with 4 min on bike or rower - 3 x hanging stretch to inch worm to 5 push ups, 10 windmills each arm fron tand bacck. PVC pass thrus and press, 3x 10sec hs hold

press complex
strict
push
jerk

21-15-9: ROW/BIKE, S2OH, DUs (155/95, 135/75, 115/65, 95/55 - * if you row add 3 additonal caalories

200 k2e floor sit-ups

4 min row or bike (or mixed) - 3 rds: 10 air squats, 5 inch worm to push up,

front squat 5x5
back squat 5x4
OH squat 5x3

alternating Ladder for Time
1-10 clean 135/85, 115/75, 95/65, 75/55
10-1 KB swing 70/44, 53/35, 44/26, 35/18

3 rds:
15 lying weighted bridges
15 weighted situps15 Russian twists

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count bar scap hang- inch worm back
burpee broad ump down to rig - 10 count bar scap hang - burpee broad jumps back
then:
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

17.1 set up and practice

20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15

20 min cap for time
amrap
10 c&j 95/65, 65/35
15 burpee bar jump over
20 c&j
15 burpee bar jump over
30 C&j
15 burpee bar jump over
40 c&j
15 burpee bar jump over
50 c&j
15 burpee bar jump over

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count hollow hang - inch worm back
burpee broad ump down to rig - 10 count mni kip - burpee broad jumps back
then
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

17.1 set up and practice

20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15

20 min cap for time
amrap
10 barbell snatch
15 burpee box jump over
20 barbell snatch
15 burpee box jump over
30 barbell snatch
15 burpee box jump over
40 barbell snatch