February 2015

Oly strength/technique EMOMx 6 3 power snatches 60% TNG conditioning 10 min amrap 20 burpees 20 thrusters 75/55 think pacing here rest 2 minutes 4 min amrap 10 burpees 10 thrusters 75/55 all out effort

Condtioning Amrap 15 15 box jumps 24/20 12 STO 115/75 9 TTB Skill EMOMx 12 3 strict HSPU (scale kb presses negatives etc) 16 ab mat sit ups

Strength Back Squat 4×5 + 5-10 from last week Conditioning 21-15-9 OHS 95/65 C2B pull ups

Partner Workout: 30 min Amrap 40 KB Swings 53/35 60 SA KB OHS (Switch Sides) 80 Baby KB Get ups Row 1500m Core Finisher: Med Ball Core Complex

Strength: 3×5 of the complex, hang power clean, lunge right/left, push press Workout: “Beach Season” 4 rds Alt Push ups and dips each rd 10 Bench Press from floor Max Pull ups/chin ups/Pushups Max Dips

    Make up day Or Team Challenge (Or Class Challenge) 20 Min AMRAP: 1000m Row 25 Burpees 50 Med ball clean and toss 75 Double Unders

        Sign up! “Don’t think about it, just do it”!! Strength 3×5 Back Squat @ 70% +5-10# 3×5 RDL (Find a heavy 5) Workout: 10 min 5 Pull ups  10 box jumps 24/20 15 Wall Balls 20/14

The Fitness Open is 16 days away. Who is registering? So much fun!!!! 1. 11.1/14.1 Open WOD 10 min amrap 30 double unders 15 power snatches 75/55 2.3 sets not for time 10 Body Builders 20 (10 each side) Kneeling Chop Ball Slams 10 KB Rows

1.EMOM x 12M:even Front Squats @75% x 3……odd Push Press @75% x 3 2.21-15-9 Cal row KB swings 53/35 Burpees 3.Core finisher 3 rounds not for time 30 abmat sit ups 20 med ball plank get ups 10 TTB