Rest Day
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
Friday 1-29
Mobility: Chest/Lats/Shoulders
A: 3 Rounds
5 Wall Walk
10 Strict Pull Up
20 Air Squat
B: For Time
100-80-60-40-20 DUs
25-20-15-10-5 Pull Up
C: 100 AMSU or 50 GHD Sit Up
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
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
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
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
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
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