February 1st, 2017

Gymnastics
A1. Perfect Wall Climbs x 3 reps x 3 sets (slow and without breaking form)
A2. Rope Climbs x 2 reps AFAP x 3 sets
A3. Side Planks x 30 seconds/side x 3 sets

Conditioning
3 minute amrap
30 wall balls, 20/14#
30 CTB pull ups
30 box jumps, 24/20″
30 T2B
30 DB Snatches @50/35lb

~rest 3 minutes

6 minute amrap
30 wall balls, 20/14#
30 CTB pull ups
30 box jumps, 24/20″
30 T2B
30 DB Snatches @50l/35lb

~rest 3 minutes

9 minute amrap
30 wall balls, 20/14#
30 CTB pull ups
30 box jumps, 24/20″
30 T2B
30 DB Snatches @50l/35lb

January 31st, 2017

Barbell
A. Push Press + Push Jerk + Split Jerk; 2+1+1 @70-80% of PJ x 4 sets
B. Split Jerk; 70%x2; 80%x1 OTM x 3

Assistance
OH Yoke Walk x 50′ x3
Bear Crawl Sled Drag x 45 seconds continuous x 3 sets

Conditioning
25 Second Assault Bike Sprint @110%
Rest 3 minutes
x2
+
Row 500m @18 second slower than 500m TT
Rest 60 seconds
x 8

January 30th

Gymnastics add-ins (before or after)
A1. Weighted Ring Dip x3x3 w/5-second lockout each rep
A2. Strict Chest-to-Bar Pullup x 5 x3
B. Hollow Rock x10 + Arch Rock x10 – OTM x5

Barbell
A. Snatch Balance; heavy-ish triple (not a max)
B. Snatch Pull + Hang Snatch from Below the Knee + OHS; build to a heavy single in 10 minutes
C. Front Squat; 70%x3; 80%x2; 90%x1x2

Conditioning
8 minute amrap:
1 Power Clean @205/135
1 Burpee Ring Muscle Up
2 Power Clean
2 Burpee Ring Muscle Up
3
3
….etc

Optional Finisher:
60/45 Kipping HSPUs in UB sets of 5 ONLY

January 28th, 2017

A. OHS w/2-second Pause in bottom x3x3 @80-90% of Snatch
B. Hang Power Clean; 75-80% x3 Tng OTM x 5
C. Bench Press x5x4

assistance work
OH Yoke Walk x 50ft x 2
supinated ring rows x 10 x 2
turkish get ups x 5 tough reps each arm (alternating)

Conditioning
Every 4 minutes x 5 sets: (all at 85-90%)
15/12 Cal Bike
15/12 Cal Ski
200 Meter Run

January 27th, 2017

Gymnastics
A. 3-4 pull-ups + 3-4 chest-to-bar pull-ups + 3-4 bar muscle ups x 5 sets (work butterfly here; drop down if needed between)
B. 2 strict deficit HSPUs + 4 kipping deficit hspus (tough defecit) x 3 sets

(C1-C3 should be done after the workout)
C1. 1 min Sorensen hold x 2 sets
C2. 1 min weighted plank hold x 2 sets
C3. 1 min weighted hollow hold x 2 sets

Barbell
A. Snatch; 70%x1; 75%x1; 80%x1 OTM x 3; 85% x 1 OTM x 3
B. Clean + Front Squat + Jerk; 70%x(1+1+1) x 2 sets; 80%x1+1+1
C. Clean + Jerk; 85%x1; 90%x1

CF Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*hspus should be completed to Open standard

January 25th, 2017

Gymnastics/Core
A. Three rounds of:
2-3 Legless Rope Climbs
50ft HS walk
Rest 90 seconds between rounds

B. Three rounds of:
50ft Seal Walk
10 Arch-ups w/3 second hold at top
20 Russian Twists (unweighted)

Conditioning
200 Meter Run
15 Overhead Squats @135/95
12 Bar-Facing Burpees
Rest 2 minutes
x 4 sets
+
Rest 5 minutes
+
5 Rounds for time:
50 Double Unders
15 Toes to Bar

January 24th, 2017

A. Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 80%x2 OTM x 5
+
10 Kipping HSPUs
10 Dual KB Swings @24/16kg/hand
20 Pistols
10 Dual KB Swings
10 Kipping HSPUs
Rest time= work time
x 2 sets (goal is same speed for both)
+
1 minute Assault Bike @80%
Rest 1 minute
30 Second Assault Bike @90%
Rest 1 minute
1 minute Assault Bike @95%
Rest 4 minutes
x 3 sets

*Note RPMs and cals for each segment