Friday February 27th 2015

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Thursday February 26th 2015

Thursday
Strength – 3×5@75%, 1x Failure @75%
Back Squat
Barbell Lunge
WOD – 12 minute AMRAP
5 KB Snatch/side
20 Goblet Squats
2 laps Overhead Carry

Friday February 20th 2015

Friday –

WU – 10 minutes

9 jumping jacks, 6 lunges per leg, 3 HRPU OR HSPU

Strength – 12 minutes EMOTM Alternating movements

Ring Rows or TRX x 10

Shoulder press x 10 (people pick the weight)

WOD – Open 13.2 (scale the weight as needed for this workout)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Thursday February 19th 2015

WU – 10 minutes
9 squats, 6 sit ups, 3 walk out Burpees

Mobility – 15 minutes of dynamic stretching (You the coach decide what stretches you do)
Hips
Wrists
Shoulders
Hamstring
Quads

WOD – 14.2 (scale the weight for overhead squat as needed) everybody needs to be doing good overhead squats so make them do weight that they have good form.
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Wednesday 18th 2015 February

Wednesday –
WU – 10 minutes 2 mins each movements
Pass thru
Upward dog to downward dog
Squats
Toe touches
Overhead squat PVC

Skill/Strength – 14 minutes EMOTM alternating movements
Power Clean – M-45 to 95 and F-25 to 75 x 10 reps
Push Press x 15 reps same weight as clean

WOD – Wall Balls, DU’s, and HRPU 12 minute AMRAP (Rounds)
150 wall balls
90 DU’s or 180 singles
30 Push Ups (HRPU)

February 17th 2015 Tuesday

Tuesday –
WU / Skill – 10 minutes
9 squats, 6 push ups, 3 pull ups

Strength – 12 minutes EMOTM
Deadlift – 60% for 10 reps
Stretch hips and legs for the remainder of every minute

WOD – FRANRAP 12 minutes
3,6,9,12 ect…
Pull ups
Thrusters – M-95, F-65 (scale weight as needed)