February 1st, 2016

A. Gymnastic Work:
Choose 3 of the following, and perform 3 sets, not for time:
Muscle Ups w/Pause in Catch & Extension (or just plain old Muscle Ups) x 3-6 reps
Toes to Bar x 10-20 reps
Double Unders x 40-50 Unbroken Reps
Nose-to-Wall Handstand Hold x 45-60 seconds
L-Sit x 30 seconds

*Same as last week, look to improve from there

B. EMOM x 12:
Snatch + OHS @75-80%

C. Complete as many rounds and reps as possible in 12 minutes of:
30 Double Unders
25 Wall Balls (20/14 lb)
20 Chest-to-Bar Pull-ups
15 Toes to Bar
10 Push Presses (115/75 lb)

Rest as needed, then…

D. Four sets, not for time, of:
5 Strict + 10 Kipping Ring Dips
12 Bulgarian Split Squats (unloaded; 6 each leg)
100 Meter Farmer’s Carry @32/24 kg/hand

January 30th, 2016

A. Back Squat; build to a 5-RM for the day, then 3 sets of 5 @ 90% of today’s 5-RM

B. Complete as many rounds and reps as possible in 2 minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 2 minutes, and then…

C. Complete as many rounds and reps as possible in 2 minutes of:
4 Shoulder to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

D. Complete as many rounds and reps as possible in 2 minutes of:
4 Front Squats (135/95 lbs – from the floor)
8 Toes to Bar

Rest 2 minutes, and then…

E. Complete as many rounds and reps as possible in 2 minutes of:
4 Thrusters (115/75 lbs)
20 Double-Unders

Rest 4 minutes, and then…REPEAT Parts B through E for a second cycle

January 29th, 2016

A. Gymnastic Work:
Choose 3 of the following, and perform 3 sets, not for time:
Strict Toes to Bar x 6-10 reps @3111
Handstand Walk x 10-15 meters
Alternating Pistols x 12-16 reps
Strict Muscle-Ups x 1-4 reps
Strict Handstand Push-ups x max reps into Kipping Handstand Pushups x 6-10

B. Power Snatch, 10 minutes build to a heavy triple (NOT TnG); no more than 10 seconds between reps

C. Complete as many rounds and reps as possible in 9 minutes of:
6 Hang Power Cleans (155/105)
12 Hand-Release Push-ups
15 Box Jumps (24/20″) (full stand at the top)

D…In the 6 minutes immediately following, build to a 1-RM Snatch (ala 15.1a and 15.1b)

January 27th, 2016

A. Take 15 minutes to build to a heavy single…
Hang Clean + Jerk + Front Squat + Jerk

B. Push Press; 3-3-3-3; Rest 2 minutes between sets, all sets should be tough

C. Against a 10-minute running clock, complete:
60 Kettlebell Swings (32/24kg)
50 Wall Balls (30/20#)
40 Toes to Bar
AMRAP Muscle Ups in Remainder

Rest as needed, then…

D. Every 3 minutes, for 12 minutes (4 sets):
17/13 Calorie Assault Bike
50 Double Unders

January 26th, 2016

*Not a ton of lifting work today, so focus on what’s there and make the most of it.  On the row pieces, think about your recovery and how long it takes your heart-rate to return to normal during the rest.

A. Build to a 5-RM TnG Power Clean (take your time, make this legit)

B. For time:
30 Power Cleans @ 90% of Part A

*Every time you break (meaning the bar rests on the floor), complete 1 Wall Climb 

+
5 sets:
Row 300 Meters @85-90%
Rest 30 seconds
Row 250 Meters @90-95%
Rest 30 seconds
Row 200 Meters @100%
Rest 3 minutes

*Note times for all intervals

January 25th, 2016

Hey everyone! I will give a more detailed breakdown of how the next few weeks will be structured when I have a bit more time tomorrow. For now, know that Monday’s metcon is intended to be hit hard, like you would approach an Open workout. Similarly, on Friday, we will be doing what I would call “Open simulator” workouts, which obviously should be attacked in similar fashion. Tuesdays will be CP Battery work, Wednesdays Jerks + Aerobic Intervals, and Saturdays will have some Deadlifting + some longer “fun” type stuff.

Looking forward to watching all of you sharpen it up and get ready to kick some ass in the Open (or at least kick your own, past-selves ass).

Onwarddddddd!
Optional AM Session:
Row 8 minutes @moderate
+
Rest 2 minutes
+
10 Minutes @steady pace:
1 TGU each arm
10 Meter Bear Crawl
20 Hollow Rocks
10 GHD Back Extensions
+
Rest 2 minutes
+
Row 8 minutes @moderate

Main Session:
A. Gymnastic Work:
Choose 3 of the following, and perform 3 sets, not for time:
Muscle Ups w/Pause in Catch & Extension (or just plain old Muscle Ups) x 3-6 reps
Toes to Bar x 10-20 reps
Double Unders x 40-50 Unbroken Reps
Nose-to-Wall Handstand Hold x 45-60 seconds
L-Sit x 30 seconds

B. EMOM x 12:
1 Snatch @70-75% w/3-second hold in bottom

C. Three rounds for time of:
15 Overhead Squats (115/75)
15 Burpees to 6″
15 Chest-to-Bar Pull-ups
15 Box Jump Overs (24/20″)

(Full effort here!)

Rest as needed, then…

D. Three rounds at 75%
5-10 Strict Ring Dips
10-15 GHD Sit-ups
20 Overhead Walking Lunges (45/25 lb Plate)

January 23rd, 2015

Warmup of choice, then…

A. Three sets @ 90%:
10 Kipping Handstand Push-ups
15 Russian Kettlebell Swings (32/24kg)
45 Double Unders

Rest 2 minutes between sets; note time for each set

B. Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 1 Turkish Get Up each arm (32/24kg)
Minute 2 – 16-20 Goblet Alternating Reverse Lunges (32/24 kg)
Minute 3 – 10-12 Toes to Bar
Minute 4 – 2-3 Wall Climbs
Minute 5 – 12/9 Calorie Row

C. Mobility and chill

Come in on Monday ready to focus on training for the Open!