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Mon 2 Feb
Bear 5 rep max
20 min
Metcon
80/60. 60/40. 40/25.
4- T 2 b
4- hang cleans
4 – bar rows
12 min amrap.
Tue 3rd
Deadlift 2 rep max
15 mins
Diane 21/15/9
Rx + roaming
15 min
Then
Tabata H/S hold
Wed 3rd
Bar T/ get up max
10 mins
Metcon
1-1-1 2-2-2 etc
SDHP
Pull up
Swing
Push up on K /B.
30 min
Thurs 4th

10 min on skill

2 rep max
Rack split jerk
20 mins
Metcon
4- split
4 – pull ups
9 mins count reps
 
Fri 6th
Max 5 rep
 Bench
 Bar row
Sat 7th
Crazy Saturday
Mon 9th Feb
Partner up.
2 rep back squat
20 min
Metcon
Lunge lunge squat
12 minTue 10th
Off rack
2 reps Strict press
2 rep push press
20 min
Metcon
Tabata S2 O/H
TwiceWed 11th
Partner up
20 calorie row
D/ U count
40 minsThu 12th
Partner up off Rack
2 rep O/H squat
20 mins
Metcon
5 hang cleans
5 pull ups
4 mins x 2Fri 13th
Partner
2 rep deadlift
20 mins
Metcon
Partner D/L wall ball.
15 mins

Sat 14th
M & M

 

Mon 16th
Compare to 1 month ago
Partner up
Rack Press/jerk row ladder.
Start 20/15 bar
10 reps down to 1
Usual 200 m row in between

Tue 17th
Partner up compare to 1 month ago
Squat / row ladder. ( 200 m )
60/60. 40/40.. 20//20
150 / 105. 130/ 85. 110/ 65.
Men up 10 kg , women 5 kg
200 m row 10 squats
200 m row 9 squats.
Etc down to 1 rep max
35 min

Wed 18th
Tabata push ups
Count total reps
Team 3
10,000 m row for time

Thu 19th
Partner up compare to 1 month ago
Snatch row ladder
Start . 45/30.. 40/25… 35/20.. 30/15
Men up /5 kg every set
women up/ 2.5 kg every set
200m row 10 snatches
200 m row 9 snatches
200 m row 8 Snatches
Etc down to rep 1 max
35 mins.

Fri 20th
Partner deadlift/ row
60/30. 80/40. 100/60. 110/70
150/75.170/85..190/105.. 200/115.
Men up in 10 kg every set .
women up in 5 kg every set.
200m row 10 D/L
200 m row 9 D/L
200 m row 8 D/L
Etc down to rep 1 max
22 mins only

Sat 21st
Crazy Sat

 

Mon 23rd
Partner up
3 rep max heels together
Back squat
15 mins
3 rep max front squat.
10 mins
Metcon
Front / back / air squat
5 – 10 – 15 15 mins.

Tue 24th
5 rep Rear deadlift
( hack squat )
20 mins
100 rep cleans
60/40. 50/30. 40/25
For time .

Wed 25th
Compare to 15 dec 2014
Miagi for Time
50 – Deadlifts. 60/40
50 – k/b swings . 24/16
50 – push ups .
50 – pull ups .
50 – k/ b taters . 24/16.
50 – box jumps . 24/20
50 – wall balls . 20/14
50 – knee/ elbows .
50 – D / Unders .
Cut in half for new members .

Thu 26th
Snatch and C&J tech

Fri 27th
6 am 7 am 9:30 am only.
Work on weaknesses
Then
WOD 1 Open starts afternoon.
12 pm . 5:30 pm & 6:45 pm

Sat 28th
M & M
WOD 1 Open 11 am. – 1 pm