Monday 29th Feb 2016

Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.



Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

If a straight 25-ft. lunge area cannot be setup, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot (1 rep) intermediate sections can created. For example, lunge 15 ft. one direction, then back 10 ft. the other direction. The bar may be held up at the turnaround, or dropped and picked up again.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

Sunday 28th Feb 2016

Rest Day

Saturday 27th Feb 2016

Friday 26th Feb 2016

Thursday 25th Febuary 2016

Technique day

Wednesday 24th Feb 2016

1. Strength
A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS

2. Row Conditioning
25 Calorie Row
25 Box Jumps, 24/20"
20 Calorie Row
20 Box Jumps, 24/20"
15 Calorie Row
15 Box Jumps, 24/20"
10 Calorie Row
10 Box Jumps, 24/20"

Tuesday 23rd Feb 2016

1. Conditioning
“Elizabeth”
21-15-9
Squat Cleans, 61/42.5kg
Ring Dips

2. Conditioning
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 42.5/30kg
Even: 8 Pull ups + 8 OHS, 42.5/30kg

Monday 22nd Feb 2016

50 Box Jumps, 24/20"
50 Jumping Pull-Ups
50 Kettlebell Swings, 16/12kg
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 20/15kg
50 Hip Extensions
50 Wallballs, 20/14lbs
50 Burpees
50 Double Unders

Sunday 21st Feb 2016

REST DAY

Saturday 20th Feb 2016

AMRAP in 15 min
15 Box Jumps
12 Push Press 52.5/35kg
9 Toes to bar

Friday 19th January 2016

1. Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

Thursday 18th February 2016

Technique day.

Plus remember YOGA at 6:45pm $5-10 depending on membership type or $15 for drop-in

Wednesday 17th February 2016

5 sets of the following complex:
12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks,
climbing.
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets. Record the load for each set

Tuesday 16th February 2016

1. Conditioning

A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 70/50kg

5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 70/50kg

Monday 15th February 2016

Snatch 1-1-1 Heavy


“Amanda”
9-7-5
Muscle ups
Squat Snatch, 61/42.5kg

Sunday 14th Fenruary 2016

REST DAY

Saturday 13th February 2016

13.3

AMRAP in 12 min
150 Wall ball shots
90 Double unders
30 Muscle ups

Friday 12th Feb 2016

30 Front Squat, 70kg/47.5kg
15 Muscle up
20 Front Squat, 70/47.5
10 Muscle up
10 Front Squat, 70/47.5
5 Muscle up

Thursday 11th February

Technique Day

Wednesday 10th February 2016

Strength Build to a Heavy Deadlift single, only if feeling good try for a new IRM

5 rounds for time:
5 Deadlifts 142.5/115kg
15 Handstand Pushups

Tuesday 9th February 2016

1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Row
EMOMx10
Odd: 20/16 Cal Row
Even: 50 Double Unders

Monday 8th February 2016

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 42.5/30kg
Minute 3: Rest

Sunday 7th February 2016

Rest Day

Saturday 6th February 2016

Friday 5th February 2016

Conditioning
EMOMx20
Odd: 20/16 Calorie Row
Even: 10 Jerks, 61/42.5kg

2. Strength
A. 5-rep Heavy OHS
B. 3×2 Pausing OHS – hold the bottom for 10 seconds

Thursday 4th February 2016

Technique Thursday
Pullups
Muscle ups and
Pushups/dips

Wednesday 2nd March 2016

1. Snatch
EMOMx10: 1 Snatch – you choose the weight

Conditioning*
21-15-9 reps for time of:
Row for calories
Thrusters, 42.5/30kg

Wednesday 3rd February 2016

Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground


WOD

With a Running Clock:
A. At the 0:00
2 Rounds for time:
30 Wall Balls, 20/14
15 C2B Pull ups

B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups

A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

Tuesday 2nd Febuary 2016

Conditioning
AMRAP 12:
10 Burpees
25 DU

Gymnastics Skills
hand Stand Pushups