Weekly Programming: 0423 – 0429

Monday, Apr 23, 2018

L200

A.
Pistol Skill Work

B.
For Total Reps:
2 Minutes: Russian KBS (70/53)
2 Minutes: Burpee Box Jump Overs (24/20)
2 Minutes: Alt. Pistols
2 Minutes: Burpee Box Jump Overs
2 Minutes: Russian KBS

L100

A.
Strict Pull Up Strength Work: 5 x 5

B.
For Total Reps:
2 Minutes: Calories on Row
2 Minutes: Burpees
2 Minutes: Pull Ups

 


Tuesday, Apr 24, 2018

L200

A.
Strict Press: 5 x 5

B.
“Jackie”
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Thruster: 5 x 5

B.
For Time:
– 20 Burpees Over Bar
– 40 Thrusters (45/35)
– 20 Burpees Over Ber

 


Wednesday, Apr 25, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– High Hang Snatch + Hang Snatch
*Add weight each round.

B.
4 Round for Time:
– 20 Wall Ball (20/14)
– 5 Power Snatch (135/95)

L100

A.
12 Minute AMRAP:
– 15 Wall Ball
– 10 Alt. DB Snatches

B.
Pendlay Row: 4 x 5

 


Thursday, Apr 26, 2018

L200

A.
8 min AMRAP:
– 8 T2B
– 20 Double Unders

Rest 4 min then

8 min AMRAP:
– 12 DB Push Press 50/35
– 12 Russian Twists 45/25

L100

A.
BB Push Press: 5 x 4

B.
8 Minute AMRAP:
– 12 Box Jumps
– 12 DB Push Press

 


Friday, Apr 27, 2018

L200

A.
Deadlift: 6 x Varies:
– Set 1: 5 Reps (75%)
– Set 2: 5 Reps (75%)
– Set 3: 3 Reps (80%)
– Set 4: 2 Reps (85%)
– Set 5: 1 Rep (90%)
– Set 6: 5 Reps (85%)

B.
3 Rounds for Time:
– 400m Run
– 20 Walking Lunges (70/53)

L100

A.
Deadlift: 3 x 5

B.
5 Rounds for Time:
– 200m Run
– 12 Alt. DB Front Rack Walking Lunges

 


Saturday, Apr 28, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
PARTNER WORKOUT

23 Minute AMRAP:
– Row (500m/400m)
– 3 Rope Climbs
– 10 Box Jumps (24/20)
*Partners alternate movements.

 


Sunday, Apr 29, 2018

L100 and L200

A.
“Mind Eraser
20 Minute AMRAP:
– 7 Power Cleans (135/95)
– 7 Burpees
– 200m Run

B.
Back Squat: 3 x 4

 


Weekly Programming: 0416 – 0422

Monday, Apr 16, 2018

L200

A.
Pause Front Squat: 5 x 3
*Tempo 3-2-1.

B.
Three sets of 3 minute sprints:
– 10 Alt. In-place Reverse KB Lunges (1 KB @ 53/36)
– 10 Box Jumps (24/20)
– 15 KB Swings 53/36
*Rest 90 seconds between rounds. Start where you left off each round.

L100

A.
Back Squat: 3 x 5

B.
Three rounds of 3 minute:
– 10 Alt. In-place Reverse KB Lunges (1 KB)
– 30 Single Unders
– 15 KB Swings
*Rest 1 min between rounds. Start where you left off each round.

 


Tuesday, Apr 17, 2018

L200

A.
Kipping Skill Work

B.
18 Minute EMOTM (6 Rounds):
– Minute 1: Row (200/150m)
– Minute 2: 15 Pull-Ups
– Minute 3: 12 DB Thrusters (50/35)

L100

A.
Wall Walk/HSPU Skill Work

B.
15 Minute EMOTM (5 Rounds):
– Minute 1: 3 Wall Walks
– Minute 2: 6 Strict Pull-Ups
– Minute 3: 9 Box Jumps

 


Wednesday, Apr 18, 2018

L200

A.
Clean & Jerk: Max for Day

B.
8 Minute AMRAP:
– 10 G2OH (115/75)
– 10 Bar Hopping Burpees

L100

A.
Hang Power Snatch: 4 x 4

B.
10 Minute AMRAP:
– 10 Alt. DB Snatches
– 10 Lateral DB Hopping Burpees

 


Thursday, Apr 19, 2018

L200

A.
8 Minute AMRAP:
– 20 Double Unders
– 15 Wallballs 20/14

Rest 4 mins, then:

8 Minute AMRAP:
– 5 DB Man Makers (50/35)
– 10 V-Ups

B.
Max Strict Presses in 3 mins at 70% of 1RM.

L100

A.
5 Minute AMRAP:
– 30 Single Unders
– 10 Alt. Reverse Lunges

Rest 60 seconds, then:

5 Minute AMRAP:
– 10 Wall Ball
– 10 Mountain Climbers

B.
Alt. Weighted Box Step Ups: 5 x 10

 


Friday, Apr 20, 2018

L200

A.
HSPU Skill Work

B.
15 Minute AMRAP:
– 400m Run
– 15 C2B Pull Ups
– 15 HSPU

L100

A.
Strict Press: 5 x 3

B.
12 Minute AMRAP:
– 200m Run
– 12 Ring Row
– 8 Pike Push Ups

 


Saturday, Apr 21, 2018

L100 and L200

A.
N/A

B.
PARTNER WORKOUT

6 Minute AMRAP:
– 6 Deadlift (225/135)
– 6 Lateral Bar Hopping Burpees

Rest 3 minutes, then:

6 Minute AMRAP:
– 6 Box Jump Over (24/20)
– 6 Push Up

Rest 3 minutes, then:

6 minute AMRAP:
– 6 Power Clean (115/75)
– 6 Air Squats
*Partners alternate complete rounds.

 


Sunday, Apr 22, 2018

L100 and L200

A.
Overhead Squat 4 x 4

B.
“Nancy”
5 RFT:
– Run 400m
– 15 OHS 95/65

 


Weekly Programming: 0409 – 0415

Monday, Apr 09, 2018

L200

A.
Every 7 minutes for 28 minutes (4 sets):
– 50 Double Unders
– 10 Push Press (115/75)
– 10 Back Squat (115/75)
– 400m Run
*Rest with time remaining

L100

A.
Double Under Skill Work

B.
Every 4 minutes for 16 minutes (4 sets):
– 30 Double Unders
– 15 DB Push Press
– 250m Row

 


Tuesday, Apr 10, 2018

L200

A.
Power Snatch: 5 x 3

B.
For reps/calories:
– 3 Minutes Rowing
– 3 Minutes Power Snatches (135/95)
– 3 Minutes of Burpees to a Target

L100

A.
Hang Power Clean: 4 x 4

B.
3 rounds for reps/calories:
– 1 Minute of Rowing Cals
– 1 Minute of Russian KBS
– 1 Minute of Athletic Burpees

 


Wednesday, Apr 11, 2018

L200

A.
Three 4 minute AMRAPs:
– 10 T2B
– 15 Push Ups
– 20 Jumping Air Squats
*Rest 2 minutes between sets. Pick up where you left off.

B.
Front Squat: 4 x 4 across ~80%

L100

A.
Front Squat: 5 x 5

B.
Two 4 minute AMRAPs:
– 8 Hanging Knee Raises
– 12 Push Ups
– 16 DB Front Squats
*Rest 2 minutes between sets. Pick up where you left off.

 


Thursday, Apr 12, 2018

L200

A.
Push Press: 6 x Varies
– Set 1: 3 Reps @75%
– Set 2: 3 Reps @ 80%
– Set 3: 2 Reps @ 85%
– Set 4: 2 Reps @ 90%
– Set 5: 1 Rep @ 95%
– Set 6: 1 Rep @ 95%

B.
24-18-12:
– Thrusters 95/65
– Calories on the Rower

Time cap: 12 mins

L100

A.
Push Press: 5 x 3

B.
10 Minute AMRAP:
– 20 Alt. DB Box Step Ups
– 5 Wall Walks

 


Friday, Apr 13, 2018

L200

A.
Ring Support/Dip Skill Work

B.
AMRAP 15:
– Run 400m
– 15 HSPU (or 7 Wall Walks)
– 20 Pull-Ups

L100

A.
Deadlift: 3 x 5

B.
AMRAP 15:
– Run 400m
– 15 Push-Ups
– 20 Ring Rows

 


Saturday, Apr 14, 2018

L100 and L200

A.
Bench Press: Heavy Double

B.
Teams of 2:

AMRAP 20:
– Run 200m (together)
– 20 Athletic Burpees
– 30 Kettlbell Swings 53/36

Split the reps as needed

 


Sunday, Apr 15, 2018

L100 and L200

A.
Teams of 3
5 Rounds for reps:
– 1 min of Box Jump Overs
– 1 min of DB snatches (50/35)
– 1 min of Wall Balls
– 1 min of Rest

B.
3 Rounds NOT for time:
– 20 Banded Good Mornings
– 15 V-Ups

 


Weekly Programming: 0402 – 0408

Monday, Apr 02, 2018

L200

A.
Every 2 minutes on the minute:
– 5 Bench Press

Same weight for all 5 sets. Team up with partner, alternate minutes.

B.
In Teams of Three:

15 Minute AMRAP
– Station 1 = 500m Row
– Station 2 = AMRAP 10 C2B / 10 Burpees
– Station 3 = Rest

*One partner working at each station. Scores is Rds+Reps on station 2.

L100

A.
Dumbbell Floor Press: 4 x 8

B.
In Teams of Three:

15 Minute AMRAP
– Station 1 = 300m Row
– Station 2 = AMRAP 10 Pull Ups / 10 Burpees
– Station 3 = Rest

*One partner working at each station.

 


Tuesday, Apr 03, 2018

L200

A.
Back Squat: 6 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 3 reps at 90%
– Set 5 = 2 reps at 95%
– Set 6 = 2 reps at 95%

*Rest approx. 2 minutes between sets

B.
12 Minute AMRAP
– 40 Double Unders
– 20 Wall Ball (20/14)
– 10 T2B

L100

A.
Back Squat: 3 x 8

B.
12 Minute AMRAP
– 20 DB Front Rack Walking Lunges
– 15 Abmat Sit Ups
– 10 Wall Ball

 


Wednesday, Apr 04, 2018

L200

A.
Superset 5 sets of 6 reps
– Bent Over Dumbbell Row
– Standing Dumbbell Strict Press

B.
Row 2K for time

L100

A.
Superset 5 sets of 6 reps
– Bent Over Dumbbell Row
– Standing Dumbbell Strict Press

B.
Row 2K for time

 


Thursday, Apr 05, 2018

L200

A.
Power Clean: Max for the Day

B.
For Time:
– 15 Power Cleans (155/105)
– 30 Ring Dips
– 10 Power Cleans
– 20 Ring Dips
– 5 Power Cleans
– 10 RIng Dips

Time cap 12 mins

L100

A.
Hang Power Snatch: 6 x 3

B.
8 Minute AMRAP
– 10 Dips
– 10 Push Ups
– 20 Russian KBS

 


Friday, Apr 06, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– 2 Snatch

*Add weigth each round.

B.
Three 2 Minute Rounds:
– 10 Front Squats (135/95)
– 10 Box Jump (30/24)
– Row for Max Calories

*Rest 2 minutes between rounds.

L100

A.
Strict Pull Up: 5 x 3

B.
10 Minute AMRAP
1, 2, 3, 4, 5, 6, …
– DB Man Makers
– Wall Walks

 


Saturday, Apr 07, 2018

L100 and L200

A.
Sled Pull: 5 x 50m

*As heavy as possible.

B.
5 x 200m sprints

Sprint every 3 mins

 


Sunday, Apr 08, 2018

L100 and L200

A.
PARTNER WORKOUT

30 Minute AMRAP:
– 1000m Row
– 100 KB Deadlifts (70/53)
– 400m KB Farmer Carry
– 100 KB Walking Lunges

*Parterns split work as desired.

 


Weekly Programming: 0326 – 0401

Monday, Mar 26, 2018

L200

A.
Deadlift: 6 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 3 reps at 90%
– Set 5 = 2 reps at 95%
– Set 6 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
3 x 500m Row
*1:1 work/rest ratio

L100

A.
Deadlift: 3 x 5

B.
10 Minute AMRAP:
– 10 Burpees
– 20 Russian KBS

 


Tuesday, Mar 27, 2018

L200

A.
Ring Muscle Up Skill Work

B.
Four Rounds for Time:
– 400m Run
– 10 T2B
– 10 Ring Dips

L100

A.
Kipping T2B Skill Work

B.
5 Rounds for Time:
– 200m Run
– 10 Hanging Knee Raises
– 2 Wall Walks

 


Wednesday, Mar 28, 2018

L200

A.
Back Squat: 5 x 5

B.
For Time:
– 40 Wall Ball (20/14)
– 15 Burpee Box Jump Over (24/20)
– 30 Wall Ball
– 10 Burpee Box Jump Over
– 20 Wall Ball
– 5 Burpee Box Jump Over

L100

A.
Back Squat: 3 x 7

B.
For Time:
– 25 Box Jump
– 15 Push Up
– 20 Box Jump
– 10 Push Up
– 15 Box Jump
– 5 Push Up

 


Thursday, Mar 29, 2018

L200

A.
Push Press: 6 x 3

B.
12 Minute AMRAP:
– 10 Alt. DB Hang Clean (50/35)
– 10 HSPU
– 10 Russian KBS (53/35)

L100

A.
Strict Press: 5 x 3

B.
8 Minute AMRAP:
– Calorie Row (12/10)
– 12 Wall Ball

 


Friday, Mar 30, 2018

L200

A.
Clean: 5 x 3

B.
“Jackie”

For Time:
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Hang Power Clean: 4 x 3

B.
12 Minute AMRAP:
– 3 Hang Power Clean
– 6 Lateral Bar Hopping Burpees
– 9 Air Squats

 


Saturday, Mar 31, 2018

L100 and L200

B.
PARTNER WORKOUT

25 Minute AMRAP:
– 400m Run
– 40 Air Squats
– 10 Alt. DB Box Step Ups (50/35)
*Partners alternate movements.

 


Sunday, Apr 01, 2018

L100 and L200

A.
Turkish Get Up Skill Work

B.
15 Minute AMRAP
– 20 Alt. DB Snatches (50/35)
– 40 Double Unders
– 3 Bar Muscle Ups

 


Weekly Programming: 0319 – 0325

Monday, Mar 19, 2018

L200

A.
Strict Pull Up: 6 x 3
*Add weight as necessary

B.
Three Rounds for Time:
– 400m Run
– 10 C2B Pull Ups
– 15 Thrusters 95/65
Time cap: 15 mins

L100

A.
Kipping Pull Up Skill Work

B.
10 Minute EMOTM (5 sets each)
– Minute 1 = Max Ring Rows
– Minute 2 = Max DB Snatches

 


Tuesday, Mar 20, 2018

L200

A.
Power Snatch: 5 x 2

B.
8 Minute AMRAP:
– 6 Power Snatches (95/65)
– 12 Wallballs (20/14)

L100

A.
Hang Power Snatch: 5 x 3

B.
10 Minute AMRAP:
– 5 Box Jump
– 6 KB Goblet Squats
– 7 Russian KBS

 


Wednesday, Mar 21, 2018

L200

A.
Front Squat: 5 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 2 reps at 90%
– Set 5 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
For Time:
– 20 DB Front Rack Walking Lunges (1DB x 50/35#)
– 20 Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jump Overs 24/20″
– 20 DB Front Rack Walking Lunges

L100

A.
Alt. Reverse Front Rack Lunges: 4 x 8
*Performed out of the cage

B.
For Time:
– 30 DB Walking Lunges
– 20 DB Push Press
– 20 DB Walking Lunges
– 15 DB Push Press
– 10 DB Walking Lunges
– 10 DB Push Press

 


Thursday, Mar 22, 2018

L200

A.
Rowing skill work

B.
20 min AMRAP:
– 40 Double Unders
– 20 Russian KBS (53/35)
– Row 350/250m

L100

A.
Bench Press: 3 x 5

B.
Three Rounds:
– Burpee 50 secs, rest 10 secs
– Burpee 40 secs, rest 20 secs
– Burpee 30 secs, rest 30 secs
– Burpee 20 secs, rest 10 secs
– Burpee 10 secs, rest 50 secs
*Score is total number of Burpees.

 


Friday, Mar 23, 2018

L100 and L200

A.
OPEN Workout 18.5

 


Saturday, Mar 24, 2018

L100 and L200

B.
PARTNER WORKOUT

20 Minute AMRAP
– 1000m Row
– 40 Russian Twists 45/25
– 30 Push Presses 95/65
– 20 DB Box Step Ups (50/35)
*Split work as desired

 


Sunday, Mar 25, 2018

L100 and L200

A.
Overhead Squat: 6 x 3

B.
4 Rounds for Time:
– 200m Run
– 10 OHS (115/80)

 


Weekly Programming: 0312 – 0318

Monday, Mar 12, 2018

L200

A.
Thruster: 5 x 3 increasing
*Add weight each set. Work up to heavy 3.

B.
AMRAP 12:
– 20 Thrusters 95/65
– 15 C2B
– 15 Thrusters 115/80
– 15 C2B
– 10 Thrusters 135/95
– 15 C2B
– 5 Thrusters 155/105

L100

A.
Barbell Thruster: 4 x 4 across

B.
AMRAP 12:
– 10 Thruster (45/35)
– 15 Russian KBS
– 20 Alt. Lunge Jumps

 


Tuesday, Mar 13, 2018

L200

A.
HSPU Skill Work

B.
“Diane”
21-15-9:
– Deadlifts 225/155
– HSPU

L100

A.
Deadlift 3 x 5 increasing

B.
For time:
– Row 500m
– 25 Push-Ups
– Row 500m
– 25 Push-Ups
– Row 500m

 


Wednesday, Mar 14, 2018

L200

A.
Every 90 secs x 6:
– 2 Power Snatches

Start at 60% and add 10/5lbs each round

B.
AMRAP 7:
– 7 Power Snatches 75/55
– 7 Wallballs 20/14#
– 7 Box Jumps 24/20″

L100

A.
Power Snatch: 5 x 3 technique work

B.
AMRAP 7:
– 7 Hang Power Snatches
– 7 Wallballs
– 7 Box Jumps

 


Thursday, Mar 15, 2018

L200

A.
Strict Press: 5 x 2 across
*90% of 1RM.

B.
8 Minute AMRAP:
– 200m Run
– 10 KB Goblet Squats (70/53)

L100

A.
Push Jerk: 4 x 3 across

B.
7 Minute AMRAP:
– 200m Run
– 8 Alt. DB Box Step Ups

 


Friday, Mar 16, 2018

L100 and L200

A.
OPEN Workout 18.3

 


Saturday, Mar 17, 2018

L100 and L200

A.
Teams of 2

AMRAP 25:
– 500m Row
– 15 Push Ups
– 30 Russian KBS (53/35)
– 30 Air Squats
– 30 Russian KBS
– 15 Push Ups
– 500m Row

Partners alternate movements

 


Sunday, Mar 18, 2018

L100 and L200

A.
Back Squat: 3 x 8

B.
Four Rounds for time:
– 10 Burpees
– 10 Sandbag Front Squats
– 1 Rope Climbs

 


Weekly Programming: 0305 – 0311

Monday, Mar 05, 2018

L200

A.
Deadlift: 5 x 3
*2 minutes between rounds.

B.
10 Minute EMOTM:
– 10 Alt. KB Front Rack Lunges (53/35)
– MAX Box Jumps (24/20)
*Score is total number of Box Jumps.

L100

A.
Strict Press: 3 x 5

B.
15 Minute AMRAP
– 25 Double Unders
– 12 Mountain Climbers
– 8 DB Shoulder-to-Overhead

 


Tuesday, Mar 06, 2018

L200

A.
HSPU Skill Work

B.
Two Rounds for Time:
– 35 Wall Ball
– 15 HSPU
– 35 Double Unders

L100

A.
Deadlift: 3 x 5

B.
8 Min EMOTM:
– 12 Alt. Reverse Lunges
– MAX Box Jumps
*Score is total number of Box Jumps.

 


Wednesday, Mar 07, 2018

L200

A.
10 Minute EMOTM (10 Rounds):
– 1 Hang Snatch + 1 Snatch
*Increase weight each minute.

B.
8 Minute AMRAP:
– 8 OH Squats (95/65)
– 8 C2B Pull Ups
– 8 Lateral Bar Hops (over and back is 1 rep)

L100

A.
OHS 4 x 4 – focus on positioning and movement quality, not weight

B.
12 Minute AMRAP:
– 12 Dumbbell Hang Power Cleans
– 12 Goblet Squats
– 12 Burpees

 


Thursday, Mar 08, 2018

L200

A.
Bench Press: 4 x 3

*Rest 3 minutes between max sets.

B.
Two Rounds for Reps/Calories:
– 90 Seconds Russian KBS (70/53)
– Rest 30 Seconds
– 90 Seconds Row for Calories
– Rest 30 Seconds
– 90 Seconds Push Ups
– Rest 30 Seconds

L100

A.
Hang Power Snatch: 5 x 3

B.
Two Rounds for Reps/Calories:
– 60 Seconds Ring Rows
– 30 Seconds Rest
– 60 Seconds Single Unders
– 30 Seconds Rest
– 60 Seconds Russian Twist 25/15#
– 30 Seconds Rest

 


Friday, Mar 09, 2018

L100 and L200

A.
OPEN Workout 18.3

 


Saturday, Mar 10, 2018

L100 and L200

A.
Pistol Skill Work

B.
Every 2 Minutes for 16 Minutes (8 Rounds):
– 200m Row
– 8 Alt. Pistols

 


Sunday, Mar 11, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP – “Dissecting Kelly”:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Ball (20/14)

*Partners alternate movements.

 


Weekly Programming: 0226 – 0304

Monday, Feb 26, 2018

L200

A.
Push Press 4 x 4 across 70-75%

B.
AMRAP 10:
– 30 Double Unders
– 12 Thrusters @ 95/65#
– 12 Bar Facing Burpees

L100

A.
Push Press 4 x 4 increase weights in small increments as long a form is good

B.
AMRAP 8:
– 12 Thrusters (empty bar)
– 12 Lateral Burpees over the bar

 


Tuesday, Feb 27, 2018

L200

A.
OHS 3 x 6 increasing

B.
3 rounds:
– 1 min: Max reps Box Jumps 24/20″
– 1 min: Max reps OHS 75/55
– 1 min: Max reps C2B

L100

A.
OHS 4 x 4 increase weights in small increments as long as form is good

B.
3 rounds:
– 15 Box Jumps
– 15 Ring Rows

 


Wednesday, Feb 28, 2018

L200

A.
Squat Cleans 5 x 1 increasing to a heavy single (not a max)

B.
AMRAP 8:
– 4 BB Reverse Lunges in place 95/65#
– 4 HSPU
– 8 Lunges
– 8 HSPU
– 12 Lunges
– 12 HSPU

Keep adding 4 reps each round until time expires.

L100

A.
Double Under Skill Work

B.
AMRAP 8:
– 4 DB Reverse Lunges in place
– 4 Hand Release Push-Ups
– 8 Lunges
– 8 Push Ups
– 12 Lunges
– 12 Push Ups

Keep adding 4 reps each round until time expires.

 


Thursday, Mar 01, 2018

L200

A.
Kipping work on the Pull-Up Bar

B.
AMRAP 8:
– Row 100m
– 8 Wallballs 20/14 to 10/9′ target
– 8 DB Snatches 50/35

L100

A.
Kipping work on the Pull-Up Bar

B.
AMRAP 8:
– Row 150m
– 10 Wallballs 20/14 to 10/9′ target

 


Friday, Mar 02, 2018

L200

A.
Open 18.2

L100

A.
Open 18.2

 


Saturday, Mar 03, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
AMRAP 20:
– Run 400m
– 3 Rope Climbs
– 20 Russian Twists 45/25

 


Sunday, Mar 04, 2018

L100 and L200

A.
Back Squat 5 x 5 across @ 75-80%

B.
TEAMS OF 3
Follow the leader

For time:
– Row 750m
– 40 Front Squats 115/75
– 40 Push-Ups
– 40 KB Swings 70/53
– 40 Box Jump Overs 24/20″

 


Weekly Programming: 0219 – 0225

Monday, Feb 19, 2018

L200

A.
Pull Up/C2B Skill Work

B.
5 Rounds for Time:
– 10 C2B Pull Ups
– 20 Push Up
– 25 Wall Ball (20/14)

L100

A.
Kipping Pull Up Skill Work

B.
5 Rounds for Time:
– 10 Pull Ups
– 15 Push Up
– 20 Wall Ball (20/14)

 


Tuesday, Feb 20, 2018

L200

A.
Deadlift: 3-3-3-3-3-3

*Weight at 75% of 1 RM

B.
For Time:
21-15-9
– Hang Power Clean (115/75)
– Bar Facing Burpee

L100

A.
Deadlift: 3 x 5

B.
For Time:
– 40 RKB Swings
– 20 Burpees
– 30 RKB Swings
– 15 Burpees
– 20 RKB Swings
– 10 Burpees

 


Wednesday, Feb 21, 2018

L200

A.
Strict Press: 5 x 5

B.
Every 3 Minutes for 15 Minutes (5 Rounds):
– 500m Row
– Max HSPU w/ Time Remaining

*Score is total HSPU

L100

A.
Push Jerk: 4 x 4

B.
Every 3 Minutes for 12 Minutes (4 Rounds):
– 200m Run
– Max Dumbbell Push Press w/ Time Remaining

*Score is total DB Push Press

 


Thursday, Feb 22, 2018

L200

A.
12 Minute EMOM:
– 2 Full Clean

*Add weight each minute

B.
3 Rounds For Time:
– 400m Run
– 6 G2OH (155/105)
– 12 C2B Pull Ups

L100

A.
Hang Power Clean: 5 x 3

B.
3 Rounds For Time:
– 400m Row
– 10 Ring Row
– 20 Alt. Single-Arm DB Clean

 


Friday, Feb 23, 2018

CrossFit Open Workout 18.1 (to be announced Thursday Feb 22 at 8pm EST on games.crossfit.com)

Please make sure to check heat sheet here. L100 and L200 classes are merged together in the evening.

 


Saturday, Feb 24, 2018

L100 and L200

A.
PARTNER WORKOUT

One person works/one rest

100 Wallballs 20/14
400m Run*
75 Burpees
400m Run
50 Bench Presses 155/105
400m Run
75 Burpees
400m Run
100 Wallballs 20/14

*Partners run together

 


Sunday, Feb 25, 2018

L100 and L200

A.
PARTNER WORKOUT

CASH IN: Working simultaneously, each partner completes 20 Alt. OH Plated Lunges (45/25)

Relay style (each partner must complete before moving onto next):
– 40 Double Unders
– 20 Russian KBS (70/53)
– 10 Overhead Squats (95/65)

Share work (one work/one rest):
– 50 Pull Up
– 50 Push Up
– 50 Goblet Squat (70/53)

Work simultaneously (switch as needed):
– 60 Burpee
– 60 Wall Ball (20/14)

CASH OUT: Working simultaneously, each partner completes 20 Atl. OH Plated Lunges (45/25)