Monthly Archives: January 2016

Saturday 1-30

In teams of two with one partner working at a time, except for part B…

A: 8 min AMRAP
20 Clean and Jerk 135/95
20 Burpee Box Jump 24/20

B: 8 min AMRAP (Max Cal)
Partner 1) 20 KBS 70/53
Partner 2) Cal Row
*Switch when partner completes KBS

C: 8 mins to Find 1 RM
Front Squat and Back Squat

Standard

Thursday 1-28

Mobility: Hips/Lats

A: 3 Rounds
10 Plank to Elbow
10 Plank Rotation
20 Sec Hollow Body Hold (Floor)
5 Glute Bridge (3 Sec Hold)

B: 10 min EMOM
3 Thruster (Floor)
* Load every 2 mins

C: For Time
400 m Run
21 Thrusters 95/65
400 m Run
15 Thrusters
400 m Run
9 Thrusters
400 m Run

Standard

Wednesday 1-27

“Happy Birthday Coach Nikki”
“Happy Birthday Julie N”

Mobility: Lats/Chest/Shoulders

A: 38 min EOMOM
1) 11 KBS 70/53
2) 11 Air Squats + 11 Wall Ball 20/14
3) 1 Rope Climb
4) 11 C2B Pull Up
5) 11 HSPU
6) 11 Box Jump Overs 24/20
*Add 1 rep per movement each round
*Birthday Burpee AMRAP for last 2 mins remaining 36-38…

Octane 1-27

Heavy Sled Pull/Sprint, Sand Bag Carry/Sprint, KB Carry/KBS/Sprint

Standard

Tuesday 1-26

Mobility: Adductors/IT Bands

A: 3-3-3-3-3 (Rig)
Front Squat 80-85%

B: For Time
100 DU’s
10 Front Squat 135/95
50 Push Up
10 Front Squat 135/95
25 Burpee
10 Front Squat 135/95
25 Burpee
10 Front Squat 135/95
50 Push Up
10 Front Squat 135/95
100 DU’s

C: 100 AMSU

Standard

Monday 1-25

Mobility: Hips/Lats

A: 10 min EMOM
2 Squat Clean and Jerk
* Build every two min

B: 15.1
9 min AMRAP
15 T2B
10 Deadlift 115/75
5 Snatches 115/75

C: 15.1A
6 min
Max Clean and Jerk
* On 15 min running clock counting up, start 15.1A @ 9 min

Standard

Saturday 1-23

In Teams of two with one partner working at a time…

A: 12 min AMRAP
5 Thruster 95/65
5 Pull Up
5 Push Up
10 Thruster
10 Pull Up
10 Push Up
And so on, adding 5 reps every round….

B: 12 AMRAP
400 m Run
30 G2OH 95/65
400 m Run
20 G2OH 135/95
400 m Run
10 G2OH 185/125
400 m Run
AMRAP G2OH 225/155

Standard

Friday 1-22

Mobility: Adductors/IT Bands/OH Pos

A: 1-1-1-1-1
1 Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

B: 7 min AMRAP
7 Hang Power Clean 155/105
21 Lateral Bar Hops
14 Ring Dips

C: 7 min AMRAP
10 KBS 70/53
5 Burpee Box Jump 24/20

Standard