20161231

3 Rounds, 1:00 each

Thruster, 30# dumbbells

Kettlebell Swing, 53#

Box Jump, 20"

Push Press, 30# dumbbells

Burpee

20161230

21-15-9

Thruster, 95#

Toes to Bar

Push Press - 5x3

Front Squat - 4x5

Deadlift - 5x5

Bench Press - 3x10

20161229

Run 26 minutes

20161228

Clean & Jerk - 5x3

Front Squat - 5x5

Bench Press - 5x5

20161227

Row :20, rest 2:00

Repeat until pace/form deteriorates

AMRAP 20:

20 Wall Ball 

20 Pull Ups

20 Burpee

20 Toes to Bar

20161226

Snatch - 5x3

Snatch Pull - 4x5

Front Squat - 5x5

AMRAP 7;

10 Power Snatch (75#)

10 Bar Facing Burpee 

Shoulder Press - 5x5

Bent Over Row - 5x12

Push Up - 5 sets

L Sit - 5 sets

20161225

Recovery Day

20161224

Row 2:00, Rest 1:00

Repeat until pace/form deteriorates

Back Squat - 5x5

Bench Press - 5x5

Bent Over Row - 5x10

PushUps - 5 sets

20161223

Push Jerk - 3x5

Push Press - 3x3

Deadlift - 4x4

AMRAP 6:

5 Power Clean (155 or ~55%)

10 Burpees

20161222

Row 500m, Rest 1:4

*Repeat until pace/form deteriorates

15.3

AMRAP 14:

7 Muscle Ups

50 Wall Ball (20#, 10')

100 Double Unders

20161221

Clean & Jerk - 5x3

Front Squat - 5x5

Bench Press - 3x5

Bent Over Row - 3x10

20161220

Recovery Day

20161219

Snatch - 5x3

Snatch Pull - 3x5

Back Squat - 3x5

Shoulder Press - 5x5

Bent Over Row - 3x12

Push Up - 3 sets

20161218

21-15-9

Clean (50%)

Bar Facing Burpee 

Row 500m, Rest 1:00

Repeat unti pace/form deteriorates

Back Squat - 3x5, easy

Bench Press - 5x5, moderate

20161217

Jerk - 7x1, heavy

Push Press - 5x3, heavy

Deadlift - 3x5, heavy

20161216

Row 1:00 on, 4:00 off

Row :30 on, 2:00 off

*repeat until pace/form deteriorates

AMRAP 20:

10 Pull Ups

20 Burpees

30 Calorie Airdyne

20161215

Snatch - max

Clean & Jerk - max

Front Squat - 3x2, heavy

Jerk Dip Squat - 3x5, heavy

Strict Handstand Push Up - 5 sets

Strict CTB Pull Up - 5 sets

Bench Press - 5x5, moderately heavy

20161214

Recovery Day

20161213

Recovery Day

20161212

Snatch - 70%/2x3

Clean & Jerk - 70%/2x3

Front Squat - 70%/2x3

Shoulder Press - 5x5, heavy

Bent Over Row - 3x12, moderate

Push Up - 3 sets

20161211

Run 40 minutes, moderate pace

20161210

Row 1:00, Rest 1:00

Row 2:00, Rest 2:00

Row 3:00, Rest 3:00

Row 4:00, Rest 4:00

Row 3:00, Rest 3:00

Row 2:00, Rest 2:00

Row 1:00, Rest 1:00

20161209

Snatch - 80%/1x4

Clean & Jerk - 80%/1x4

Back Squat 70%/2x3

20161208

AMRAP 15:

10 Thruster

20 Burpees

30 Calorie Row

20161207

Recovery Day

20161206

Snatch - max

Clean & Jerk - max

Front Squat - 2x1, heavy

Bench Press - 7x3, heavy

Pull Up - 5 sets

Ring Dips - 5 sets

20161205

2 Iterations of:

AMRAP 1:

30 Calorie Row

Max Burpees

Rest 4:00

AMRAP 1:

25 Calorie Row

Max Burpees

Rest 4:00

AMRAP 1:

20 Calorie Row

Max Burpees

Rest 4:00

Immediately following

Row :30, Rest 2:00

*repeat until pace/form deteriorates

20161204

Clean & Jerk - max

Clean Pull - 100%/5x5

Back Squat - 2x2, heavy

20161203

3 Rounds of:

1:00 max reps of:

Burpee

Squat

Push Press 75#

Kettlebell Swing 70#

Row Calories

Rest

*score total reps per round

20161202

Bech Press - 7x3, heavy

Ring Dips - 5 sets

Strict Chest to Bar Pull Ups - 5 sets

20161201

Recovery Day

20161130

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, Heavy

Strict CTB Pull Up - 5 sets

20161129

Snatch - max

Clean & Jerk - max

Front Squat - 3x1, heavy

20161128

Row 1:00, Rest 4:00

*repeat until pace/form deteriorates, then:

Row :30, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

AMRAP 10:

5 CTB Pull Ups

10 Ring Dips

15 Wall Ball

20161127

Snatch - max

Snatch Pull - 100%/3x5

Back Squat - 85%/3x5

Shoulder Press - 90%/1x7

Bent Over Row - 4x12, moderate

Push Up - 4 sets

L Sit - 3 sets

20161126

Recovery Day

20161125

Recovery Day

20161124

Clean & Jerk - max

Clean Pull - 110%/3x5

Back Squat - 80%/3x5

20161123

3 Rounds:

20 GHD Sit Ups

30 Burpees

40 Box Jump (24")

50 Double Unders

20161122

Clean & Jerk - max

Clean Pull - 110%/3x5

Front Squat - 90%/2x3

Jerk Dip - 110%/3x5

Front Rack Hold - 3x5, heavy

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderately heavy

Strict Chest to Bar Pull Up - 5 sets

20161121

AMRAP 12:

10 Snatch (95# or ~40%)

15 Burpee

20 Calorie Row

20161120

Snatch - max for the day

Snatch Pull - 100%/5x3

Back Squat - 90%/2x2

Shoulder Press - 90%/1x7

Bent Over Row - 3x12

Push Up - 3 sets

20161119

Row 1000m, Rest 3:00

*repeat until pace/form deteriorates

20161118

Front Squat - max

Clean & Jerk - 80%/1x4

Clean Pull - 110%/3x6

Rest 6 to 8 Hours

4 Rounds:

100 Double Unders

20 Toes to Bar 

20161117

Back Squat - 60%/2x3

Bench Press - 80%/5x6

CTB Pull Up - 3 sets

Dips - 3 sets

20161116

Snatch - 70%/2x3

Clean & Jerk - 70%/2x3

Back Squat - 70%/2x3

20161115

Recovery Day

20161114

Row 5:00, Rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Shoulder Press - 7x1, heavy

20161113

Snatch - 7x1, heavy

Snatch Pull - 100%/3x5

Front Squat - 70%/2x3

2016112

AMRAP 20:

10 Deadlift (~60%)

20 Burpees

400m Run

20161111

Clean & Jerk - 7x1, heavy

Clean Pull - 105%/3x3

Back Squat - 70%/2x3

20161110

AMRAP 10:

10 Toes to Bar

20 Wall Ball (20#, 10')

Rest 6 to 8 Hours

Strict Handstand Pushup - 5 sets

Bench Press - 4x4, moderately heavy

Strict Chest to Bar Pull Up - 3 sets

Dips - 3 sets

20161109

Recovery Day

20161108

5 Rounds:

15 CTB Pull Ups

15 Burpee Lateral (20")

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderately heavy

20161107

AMRAP 12:

20 Jumping Alternating Lunges

Run 25m

15 Ball Slam (20#)

Run 25m

25m Prowler Push (50#)

Run 25m

15 Burpee

Run 25m

Rest 6 to 8 Hours

Snatch - 7x1, heavy

Snatch Pull - 100%/3x3

Bavk Squat - 3x2, heavy

20161106

Recovery Day

20161105

Recovery Day

20161104

Recovery Day

20161103

Jerk - 7x1, heavy

Front Squat - 2x2, heavy

Rest 6 to 8 Hours

AMRAP 18:

10 CTB Pull Ups

20 Kettlebell Swing (70#)

30 Burpees

20161102

Stairway to Heaven, rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Pushup - 5 sets

Back Squat - 60%/2x3

Bench Press - 5x5

Strict CTB Pull Up - 5 sets

20161101

Clean & Jerk - 7x1, heavy

Clean Pull - 100%/3x5

Back Squat - 70%/2x3

20161031

Row 1000m, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Back Squat - 60%/2x3

Shoulder Press - 5x3, heavy

Dips - 3 sets

Strict CTB Pull Up - 3 sets

20161030

Snatch - 7x1, heavy

Snatch Pull - 100%/3x3

Back Squat - 4x2, heavy

Rest 6 to 8 Hours

3 rounds of:

10 Clean & Jerk (135 or ~50%)

20 Calorie Row

20161029

Back Squat - 60%/2x3

Shoulder Press - 7x3, moderately heavy

20161028

Clean & Jerk - 7x1, heavy

Front Squat - 87%/3x4

Rest 6 to 8 Hours

AMRAP 8:

50 Double Unders

10 Bar Facing Burpees

15 Kettlebell Swing (2 pd)

20161027

Recovery Day

20161026

Clean & Jerk - 7x1, Heavy
Back Squat - 90%/3x3


Rest 6 to 8 Hours


30 Muscle Ups
*10 minute time cap

20161025

200 Double Unders

6 Rounds:

5 Kettlebell Swing (2 pd)

10 Toes 2 Bar

15 Burpees

200 Double Unders

*15 Minutes Time Cap

Rest 6 to 8 Hours

Back Squat - 60%/2x3

Strict Handstand Push Up - 5 sets

Bench - 7x3, Heavy

Strict CTB Pull Up - 7x3, Heavy

20161024

APFT

20161023

Run 15 minutes, moderate intensity

20161022

Snatch - 70%/1x7

Back Squat - 70%/2x3

Rest 6 to 8 Hours

3 Rounds:

10 Overhead Squat (135, ~50%)

500m Row

*moderate intensity

20161021

Run, 23 minutes, moderate intensity

Rest 6 to 8 Hours

Shoulder Press - 5x5, moderate weight

Strict Chest to Bar Pull Ups - 75% of last time, 3 sets

Push Ups - 3x:30

20161020

AMRAP 12:

10 Box Jump (24")

Run 25m

10 Single Arm Burpees

Run 50m

10 Pistols

Run 25m

10 Kettlebell Swing (53#)

Run 50m

Rest 6 to 8 Hours

Jerk - 7x1, 80-87% 1RM

Front Squat - 87%/2x2

Jerk Dip Squat - 110%/3x3

20161019

Run 20 minutes, moderate intensity

20161018

Clean & Jerk - 80%, 82%, 84%, 87%/1x3

Back Squat 70%/2x3

Rest 6 to 8 Hours

AMRAP 12:

50 Double Unders

10 Kettlebell Swing (2 pd)

10 CTB Pull Up

20161017

Recovery Day

20161016

Run 1:00 on, 2:00 off

Run :30 on, 1:00 off

*repeat each portion until pace/form deteriorates, then decrease interval time

Rest 6 to 8 Hours

Back Squat 60%/2x3

Shoulder Press - 5x5

Weighted CTB Pull Up - 5x5

Push Up - 1x2, 2x1, 2x:30

20161015

Snatch - 70%, 72%, 74%, 77%, 74%, 72%

Back Squat - 90%/3x3

Rest 6 to 8 Hours

15-12-9-6-3-1

Power Clean (155# or ~50%)

One Arm Burpee

20161014

Run 4:00, Rest 2:00

*Repeat until pace/form deteriorates

20161013

Recovery Day

20161012

Jerk - 80%/1x2, 90%/1x5

Front Squat - 84%/3x3

Rest 6 to 8 Hours

10 Toe 2 Bar

1 Chest to Bar Pull Up

9 T2B

2 CTB Pull Up

...

1 T2B

10 CTB Pull Up

20161011

Run 13 minutes

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Strict CTB Pull Up - 5x5

Push Up - 2:00, 2x1:00, 2x:30

20161010

Clean & Jerk - 75%/2, 80%, 83%, 85%, 83%, 80%

Clean Pull - 100%/3x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 13:

10 Kettlebell Swing

15 Push Press (95# or ~40%)

20 Calorie Row

20161009

7 Rounds:

In 1:30

4x25m Sprint

Max Burpees

Rest 5:00 Between Efforts

20161008

Run 800m, rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Back Squat - 60%/2x3

CTB Pull Up - 5x5

Dips - 5x5

20161007

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1

Back Squat - 85%/4x4

20161006

Run 2 miles

Rest 6 to 8 Hours

Strict Handsrand Push Up - 5 sets

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 2:00, 2x1:00, 2x:30

20161005

Recovery Day

20161004

Jerk - 78%/3x3, 81%/3x2

Front Squat - 81%/4x5

Rest 6 to 8 Hours

AMRAP 10:

10 Toes to Bar

20 Burpee Lateral (20")

20161003

Sprint Stairway, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Strict Chest to Bar Pull Up - 3 sets

Push Up - 2:00, 2x1:00

20161002

2 Position Clean & Jerk - 77%/2x2, 81%/2x3

Clean Pull - 90%/3, 95%/3, 100%/3x3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 8:

10 Calorie Row

10 Push Press (115# or ~50%)

20161001

Run 2:30, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up

Strict Chest to Bar Pull Up

Push Up

*3-7 sets

20160930

Snatch - 80%/2x5

Snatch Pull - 90%/3, 95%/3, 100%/3

Back Squat - 80%/5x6

Rest 6 to 8 Hours

Run 2 miles

20160929

Recovery Day

20160928

Jerk - 80%/2x5

Front Squat - 78%/4x6

Strict Handstand Push Up - 7 sets

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160927

Run 400m, Rest 1:00

*Repeat until pace/form deteriorates

20160926

2 Position Clean + Jerk - 77%/2x2, 80%/2x3

Clean Pull - 98%/4x4

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 12:

4 Muscle Up

16 Burpee

50 Double Under

20160925

Run 4:00, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Chest to Bar Pull Up - 5 sets

Push Up - 2:00, 4x1:00, 4x:30

20160924

Snatch Segment Pull (1", knee, hip, finish) + Snatch - 1+1x4 sets

Snatch - 75%/2x5

Back Squat - 75%/6x8

Rest 6 to 8 Hours

AMRAP 20:

2 Cal Row

2 Burpee Box Jump (24")

4 Cal Row

4 Burpee Box Jump

6 Cal Row

6 Burpee Box Jump

...

20160923

Run 2.5 miles

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

L Pull Up - 7 sets

Push Up - 2:00, 1:00x4, :30x2

20160922

Jerk - 78%/3x5

Front Squat - 75%/4x8

Rest 6 to 8 Hours

AMRAP 8

2 Muscle Up

4 Toes to Bar

20160921

Recovery Day

20160920

Clean& Jerk - 75%/1x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

Run 1:00

Rest 1:00

*repeat until pace/form deteriorates

20160919

Recovery Day

20160918

Run 3 miles

20160917

3 Position Snatch - 70%/2, 75%x3

Back Squat - 70%/6x10

20160916

Run 800m

Rest 2:30

*Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Shoulder Press - 7x3

L Pull Up - 7 sets

Push Up - 7 sets

20160915

Recovery Day

20160914

Jerk - 75%/3x5

Front Squat - 70%/5x10

20160913

Recovery Day

20160912

2 Position Clean + Jerk - 75%/2, 80%/3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 7:

7 Toes to Bar

7 Kettlebell Swing (70#)

7 Chest to Bar Pull Up

20160911

Run 2 miles

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Shoulder Press - 5x10

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 5 sets

20160910

3 Position Snatch - 70%/2, 75%x3

Snatch Pull - 93%/5x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 7:

5 Clean & Jerk (135 or ~50%)

10 Burpees

20160909

4 rounds of

Run 2:00

Rest 2:00

Then

5:00 of

20 Burpees

Run 400m

Then

5:00 of

20 Kettlebell Swing

Run 400m

Then

5:00 of

20 Mountain Climbers

Run 400m

20160708

Jerk - 70%/3x2, 75%/3x3

Front Squat - 70%/5x8

Rest 6 to 8 Hours

Run 400m

Rest 3 minutes

*Repeat until pace/form deteriorates

20160907

Strict Handstand Push Up - 7 sets

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160906

Recovery Day

20160905

3-Position Clean + Jerk - 70%/2, 75%/3

Back Squat - 70%/6x8

Rest 6 to 8 Hours

21-15-9

Kettlebell Swing (2pd)

Shoulder to Overhead (115# or ~40%)

Burpee

20160904

AMRAP 20:

10 Power Snatch (95 or ~40%)

20 Burpee

500m Row

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench - 10x5

Shoulder Press - 5x10

Strict Chest to Bar Pull Up - 5x10

Push Ups - 5 sets

20160903

3-Position Snatch - 65%/2, 70%/3

Snatch Pull - 90%/7x2, 90%/5x3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

Run 5:00, Rest 2:30

*repeat until pace/form deteriorates

*recommended 2-4 repeats

20160902

AMRAP 8:

1-3-5-7-9...

Chest to Bar Pull Up

Burpee

Toes to Bar

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench Press - 4x5

Shoulder Press - 10x5

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160901

Jerk - 75%/2x7
Front Squat - 70%/5x6

Rest 6 to 8 Hours

Choose ONE:
AMRAP 15:
Run
Row
Bike
Swim

20160831

Recovery Day

20160830

3-Position Clean + Jerk - 65%x2 sets; 70%x3 sets

Back Squat - 70%/6x6

Rest 6 to 8 Hours

Tabata Row*

*8 rounds to :20 of work followed by :10 of rest; score is lowest # of Calories maintained per :20 interval

20160829

Recovery Day

20160828

10 Rounds:

15 Deadlift (135 or ~30%)

15 Push Ups

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench Press - 5x4

Shoulder Press - 5x4

L Pull Ups 7 sets

Effects of blood donation on endurance performance: https://runnersconnect.net/running-injury-prevention/blood-donation-running-performance/

20160827

Snatch - 7x2

Snatch Pull - 90%/5x5

Pause Back Squat - 5x4

*attempt to increase from last wk

Rest 6 to 8 Hours

Run 800m, Rest 2:30

*repeat until pace/form deteriorates

20160826

Strict Handstand Pushup - 7 sets

Bench Press - 4x5

Strict CTB Pull Up - 7 sets

Push Up - 7 sets

*moderately heavy weights; bodyweight movements to failure

Rest 6 to 8 Hours

200 Double Unders

Then:

10 rounds of:

10 Toes to Bar

10 Kettlebell Swing

Then:

200 Double Unders

*15 minute cap

20160825

Recovery Day

20160824

Clean & Jerk - 7x2

Pause Back Squat - 5x4

*75% of last week's best

Rest 6 to 8 Hours

AMRAP 20:

5 Chest to Bar Pull Ups

10 Push Ups

15 Squats

20160823

Recovery Day

20160822

Clean & Jerk - 7x2

Pause Back Squat - 5x4

*75% of last week's best

Rest 6 to 8 Hours

AMRAP 10:

10 Chest to Bar Pull Ups

10 Power Snatch (95# or ~40%)

20160821

Row 2k

Row 1k

Row 500m

Row 1k

Row 500m

*1:1 work:recovery

Rest 6 to 8 Hours

Strict Handstand Pushup - 7 sets

Bench Press - 10x5

Shoulder Press - 3x10

Bent Over Row - 3x10

20160820

Snatch - 7x2

Snatch Pull - 5x5

Pause Back Squat - 5x4

*moderately heavy weight

20160819

AMRAP 9:

100 Double Unders

15 Chest to Bar Pull Ups

Rest 6 to 8 Hours

Bench - 5x4

Press - 5x4

Dips - 3x10

Pull Ups - 3x10

Push Ups - 5 sets

20160818

Clean & Jerk - 7x2

Pause Back Squat - 5x4

*moderately heavy

Rest 6 to 8 Hours

20 Kettlebell Swing

1 Muscle Up

18 Kettlebell Swing

2 Muscle Up

16 Kettlebell Swing

3 Muscle Up

...2 Kettlebell Swing

10 Muscle Up

20160617

Recovery Day

20160816

Clean & Jerk - 7x2

Pause Back Squat - 5x4

Rest 6 to 8 Hours

AMRAP 10

10 Burpee Lateral (24")

10 Toes to Bar

20160815

Row :45, Rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Pause Bench Press - 5x4

Dips - 5 sets

Pull Ups - 5 sets

Push Ups - 5 sets

20160814

Recovery Day

20160813

Snatch - 7x1

Pause Back Squat - 5x4

Handstand Pushup - 5 sets

*moderately heavy

Rest 6 to 8 Hours

Run 35 minutes

*moderate RPE

20160812

AMRAP 8

21 Kettlebell Swing (2 pd)

12 CTB Pull Ups

Rest 6 to 8 Hours

Bench - 5x4

Dips - 5 sets

*moderately heavy

20160811

Clean & Jerk - 7x1

Pause Front Squat - 5x4

*moderately heavy

20160810

Recovery Day

20160809

5 rounds for reps of:
1 minute of 75-lb. power snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

Rest 6 to 8 Hours

Bench - 5x4

Pull Ups - 5 sets

Dips - 10x3

*moderately hard

20160808

AMRAP 10:

10 Toes to Bar

10 Burpees

10 Box Jump (24")

Rest 6 to 8 Hours

Clean & Jerk - 7x1

Pause Front Squat - 5x4

*moderately hard

20160807

3 Rounds:

Row 1000m

Rest 2:30

Run 800m

Rest 2:30

*moderately hard

Rest 6 to 8 Hours

Pause Bench Press - 5x4

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 5 sets

Bent Over Row - 3x10

*moderately hard

20160806

Snatch - 7x1

Pause Back Squat - 5x4

Handstand Push Up - 7 sets

Dips - 3 sets

*moderately heavy

20160805

Recovery Day

20160804

Row 15 miles

20160803

AMRAP 7:

20 Kettlebell Swing (2 pood)

20 Box Jump (24")

Rest 6 to 8 Hours

*All moderately heavy weights

Snatch - 7x1

Pause Back Squat - 5x4

Handstand Push Up - 7 sets

Weighted Dips - 3x10

20160802

6 Rounds:

400m Run

25 Burpees

20160801

Row 150m

Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

*moderately heavy weight for all lifts

Clean & Jerk - 7x1

Pause Front Squat - 5x4

Bench Press - 5x4

Dips - 3x10

20160731

Recovery Day

20160730

AMRAP 10:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

20160729

5 Rounds for Reps:

20 Calorie Row

Mac Reps Unbroken Power Snatch (135#, or ~60%)

Rest 6 to 8 Hours

Clean & Jerk - 7x1, moderate

Pause Front Squat - 5x5, moderate

Shoulder Press - 5x5, moderate

Ring Dips - 3 sets, moderate

20160728

30 minutes

Choose ONE:

Run

Row

Bike

Swim

*moderate pace

20160727

Snatch - 7x1, moderately heavy

Pause Back Squat - 5x5, moderately heavy

Handstand Push Up - 7 sets

Shoulder Press - 5x5, moderately heavy

Bent Over Row - 10x3, moderately heavy

20160726

AMRAP 18:

100 Double Unders

50 Burpees

25 Toes to Bar

20160725

AMRAP 20:

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Clean & Jerk - 7 singles, moderately heavy

Pause Front Squat - 5x5, moderately heavy

Bench Press - 5x5, moderately heavy

Legless Rope Climb - 7 sets

20160724

Recovery Day

20160723

Snatch Pull - 5x3, moderate

Pause Back Squat - 5x3, moderate

Bench Press - 5x3, moderate

Weighted Pull Up - 5x3, moderate

20160722

AMRAP 25:

Run 800m

50 Pistols

20160721

5 Rounds for Reps:

Dumbbell Shoulder Press

Strict Pull Up

Then

3 Rounds for Reps:

Dumbbell Bench Press

Dumbbell Bent Over Row

20160720

AMRAP 20:

10 Dumbbell Cluster (45#)

20 Burpee Box Jump (24")

Run 400m

20170719

5 Rounds for Repetitions

Strict Handstand Push Up

Single Leg Squat, Left

Single Leg Squat, Right

Strict Pull Up

Then

5 Rounds for Repetitons:

Push Up

20160718

Recovery Day

20160717

Clean & Jerk - max

Pause Front Squat - max

Shoulder Press - max

20160716

Row :45, Rest 3:00

*repeat until pace/form deteriorate

20160715

Snatch - Max

Back Squat - 90%/1x5

Bench - 90%/1x5

20160714

Recovery Day

20160713

Clean & Jerk - Max

20160712

Recovery Day

20160711

Run 20:00

Rest 3 to 4 Hours

AMRAP 12

10 Push Jerk (135#)

20 GHD Situp

50 Double Under

20170710

Clean & Jerk - 90%/1x3

Front Squat - 2RM

Shoulder Press - 85%3x3

Weighted Pull Up - 3x10

20160709

5 Rounds:

Run 400m

15 Overhead Squat (95#)

Rest 6 to 8 Hours

Row 1000m, Rest 3:00

*repeat until pace/form deteriorates (3-6 reps)

20160708

Clean & Jerk - 90%/1x3

Clean Pull - 90%/5x4

Handstand Pushup - 7 sets

Weighted Ring Dip - 3x6

20160707

Recovery Day

20160706

5 rounds

Run 1:00, Rest 2:00

2 rounds

Run :30, Rest 1:00

Rest 6 to 8 Hours

Snatch - 90%/1x3

Back Squat - 85%/3x3

Bench - 85%/3x3

Strict Handstand Pushup - 3 sets

20160705

AMRAP 13:

3 Muscle Up

6 Kettlebell Swing (2 pd)

12 Box Jump (30")

20160704

Clean & Jerk - 80%/1x5

Clean Pull - 85%/5x5

Handstand Push Up - 7 sets

Weighted Dips - 3x10

20160703

Recovery Day

20160702

Recovery Day

20160701

Run 20:00; moderate pace

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x5

Pause Front Squat - 3 rep max

Shoulder Press - 75%/5x5

Weighted Chest to Bar Pull Up - 3x10

20160630

Recovery Day

20160629

Row :30, Rest 2:00

*repeat until pace/form deteriorate

Rest 6 to 8 Hours

Snatch - 80%/1x5

Back Squat - 75%/5x5

Bench Press - 75%/5x5

Handstand Push Up - 3 sets

20160628

AMRAP 25:

10 Chest to Bar Pull Up

20 Toes to Bar

30 Burpee

40 Double Under

20160627

Row 2000m

Rest 3:00

Row 1500m

Rest 2:30

Row 1000m

Rest 1:30

Row 500m

20160626

Clean & Jerk - max

20160625

Recovery Day

20160624

Back Squat - max

Shoulder Press - max

20160623

Recovery Day

20160622

Back Squat - 85%/1x2
Snatch - 80%/1x3
Push Press - 85%/1x2

20160621

Recovery Day

20160620

Front Squat - 85%(of last wk)/3x3
Clean & Jerk - 70%/1x3
Shoulder Press - 85%(of last wk)/3x3

20160619

21 Box Jump (40")

9 Muscle Up

15 Box Jump

7 Muscle Up

9 Box Jump

5 Muscle Up

Rest 6 to 8 Hours

AMRAP 12

5 Cal Row

5 Cluster (95# or ~40%)

10 Cal Row

10 Cluster

15 Cal Row

15 Cluster

...

20160618

5 Rounds

12 Deadlift (155 or ~30%)

9 Hang Power Clean (155 or ~50%)

6 Jerk (155 or ~50%)

Rest 6 to 8 Hours

Back Squat - 85%(of last wk)/3x6

Snatch - 70%/1x3

Bench Press - 85%(of last wk)/3x5

20160617

AMRAP 20:

Run 400m

21 Kettlebell Swing (2 pd)

12 Chest to Bar Pull Up

20160616

Recovery Day

20160615

2-Postion Clean + Push Jerk + Jerk - 60%/2x1

Clean Deadlift - 85%(of last wk)/3x1

Bench Press - 85%(of last wk)/5x3

20160614

Recovery Day

20160613

Run 800m, rest 3:00

*repeat until pace/form deteriorates (~3-6)

20160612

Back Squat - 85%/3x10

Snatch - max for the day

Push Press - 85%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160611

9-15-21

Row Calories

Power Snatch (115# or ~40%)

Burpee Lateral

20160610

AMRAP 21

Choose ONE:

Run

Row

Bike

Swim

20160609

Recovery Day

20160608

Recovery Day

20160607

Front Squat - 83%/3x5

Snatch - max for day

Press - 83%/3x5

Dips - 3 sets max reps

20160606

Run 1200m, Rest 2:30

*repeat until pace/form deteriorates (~3-6)

20160605

Recovery Day

20160604

:50 on, 2:30 off

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Deadlift - 89%/3x3

Bench Press - 83%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160603

AMRAMP 18:

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Snatch - max

Deadlift - 89%/3x3

Bench Press - 83%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160602

Recovery Day

20160601

Recovery Day

20160531

AMRAP 10:

10 Box Jump (30")

20 GHD Sit Ups

20160530

Back Squat - 83%/3x10

Clean & Jerk - max for the day

Push Press - 83%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160529

AMRAP 25:

10 Clean (135# or ~45%)

15 Burpee

20 Box Jump (24")

Run 400m

20160528

4:00 on, 2:00 off; 2:00 on, 1:00 off; 1:00 on, :30 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates, recommended 2-4 repetitions

20160527

15-12-9-6-3
Power Snatch (115# or ~40%)
Bar Facing Burpees

Rest 6 to 8 Hours
2 Position Clean (MT, FL) - 60%/2 sets

Power Jerk + Split Jerk - 60%/2 sets
Deadlift - 85%(of last wk)/3x1
Bench Press - 85%(of last wk)/5x3

20160526

Recovery Day

20160525

AMRAP 20:
30 Chest to Bar Pull Ups
30 Toes to Bar
30 Wall Ball (20#, 10')

Rest 6 to 8 Hours

Front Squat - 85%(of last wk)/3x3
Snatch - 85%(of last wk)/1x1
Shoulder Press - 85%(of last wk)/3x3
Dips - 3 sets of 8-12 reps

20160524

Recovery Day

20160523

:40 on, 2:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

Rest 6 to 8 hours

Back Squat - 85%(of last wk)/3x6

Clean & Jerk - 85%(of last wk)/1x1

Push Press - 85%(of last wk)/5x3

Strict Chest to Bar Pull Ups - 3 sets

Handstand Push Ups - 3 sets

20160522

AMRAP 15

12 Thruster (95# or ~40%)

12 Kettlebell Snatch (1.5 pd)

12 Box Jump (24")

20160521

6:00 on, 3:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

*recommend 3-5 repeats

20160520

2-Position Snatch - 68% x 4 sets

2-Position Clean - 68% x 4 sets

Push Jerk + Jerk - 68% x 4 sets

Rest 6 to 8 Hours

Deadlift - 87%/3x3

Bench Press - 81%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160519

Recovery Day

20160518

Front Squat - 81%/3x5

Snatch - max for day

Press - 81%/3x5

Dips - 3 sets max reps

Rest 6 to 8 Hours

2:00 on, 1:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

20160517

Recovery Day

20160516

Back Squat - 81%/3x10

Clean & Jerk - max for the day

Push Press - 81%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

Rest 6 to 8 Hours

50 Calorie Row

50 Burpees

50 Kettlebell Swing (2 pood)

50 Burpees

50 Calorie Row

*15 minute time cap

20160516

Back Squat - 81%/3x10

Clean & Jerk - max for the day

Push Press - 81%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

Rest 6 to 8 Hours

50 Calorie Row

50 Burpees

50 Kettlebell Swing (2 pood)

50 Burpees

50 Calorie Row

*15 minute time cap

20160515

Choose ONE:

Run

Row

Bike

Swim

1:00 on 1:00 off, 2:00 on 2:00 off, 3:00 on 3:00 off

Repeat until pace/form deteriorates
*Recommended 2 – 4 sets

20160514

2-Position Snatch - 65% x 4 sets

2-Position Clean - 65% x 4 sets

Push Jerk + Jerk - 65% x 4 sets

Rest 6 to 8 Hours

Deadlift - 85%/3x3

Bench Press - 79%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160513

For time:
1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

Rest 6 to 8 Hours

Stairway to Heaven

Rest 1:30

*repeat until pace/form deteriorates

20160512

Recovery Day

20160511

In 16 minutes for distance, choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Front Squat - 79%/3x5

Snatch - max for day

Press - 79%/3x5

Dips - 3 sets max reps

20160510

Recovery Day

20160509

AMRAP 12:

7 Burpee Lateral (24")

7 Chest to Bar Pull Ups

7 Toes to Bar

Rest 6 to 8 hours

Back Squat - 79%/3x10

Clean & Jerk - max for the day

Push Press - 79%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160508

Choose one:

6:00 on, 2:30 off

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

20160507

2-Position Snatch - 62% x 4 sets

2-Position Clean - 62% x 4 sets

Push Jerk + Jerk - 62% x 4 sets

Rest 6 to 8 Hours

Deadlift - 82%/3x3

Bench Press - 77%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160506

AMRAP 7:

10 Clean & Jerk (115# or ~40%)

10 GHD Situp

Rest 6 to 8 Hours

5-8 Rounds of
In 60 seconds:

5 Muscle Ups

Burpee Box Jump Over (24")

Rest 2:00

*score is the number of burpees completed

20160505

Recovery Day

20160504

Row 1000m, rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Front Squat - 77%/3x5

Snatch - max for day

Press - 77%/3x5

Dips - 3 sets max reps

20160503

Recovery Day

20160502

30 Snatches (135# or ~60%)
*4 minute time cap

Rest 6 to 8 Hours

Back Squat - 77%/3x10

Clean & Jerk - max for the day

Push Press - 77%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160501

For 30 minutes, choose ONE:

Run

Row

Bike

Swim

20160430

2-Position Snatch - 60% x 4 sets

2-Position Clean - 60% x 4 sets

Push Jerk + Jerk - 60% x 4 sets

Rest 6 to 8 Hours

Deadlift - 80%/3x3

Bench Press - 75%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160429

Row :30, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

3 Rounds:

100 Double Unders

20 Toes to Bar

10 Burpee Lateral (24")

*15 minute time cap

20160428

Front Squat - 75%/3x5

Snatch - max for day

Press - 75%/3x5

Dips - 3 sets max reps

20160427

Recovery Day

20160426

AMRAP 12:

5 Muscle Up

10 Box Jump (24")

15 Burpee

Rest 6 to 8 Hours

Back Squat - 75%/3x10

Clean & Jerk - max for the day

Push Press - 75%/5x5

Chest to Bar Pull Up - 3xMax Reps

20160425

APFT

20160424

Recovery Day

20160423

Recovery Day

20160422

Recovery Day

20140421

15 minutes

Run

Row

Bike

Swim

*moderate effort

Rest 6 to 8 Hours

Clean & Jerk - 70%/2x5

Front Squat Pause - 80%/1x4

Push Ups - 2:00/1

20140420

Recovery Day

20160419

Recovery Day

20160418

5 Rounds

21 Kettlebell Swing (53#)

12 Chest to Bar Pull Ups

10 Toes to Bar

*18 minute time cap

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x8

Front Squat - 80%/2x5

Bench Press - 75%/5x5

20160417

Run 800m, Rest 2:00

*repeat untill pace/form deteriorates (aim for 3-6)

20160416

AMRAP 10:

10 Dumbbell Thruster (45#)

20 Burpees

Rest 6 to 8 Hours

Snatch - 80%/1x6

Push Press - 78%/5x5

Back Squat - 60%/5, 75%/3, 85%/2, 90%/1x2

20160415

Run 4 miles

20160414

Recovery Day

20160413

Recovery Day

20160412

Run 400m, Rest 1:00

*Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Clean & Jerk - 80%1x8

Front Squat - 85%/2x4

Bench Press - 75%/4x6

20160411

AMRAP 10

10 Handstand Pushup

10 Dumbbell Hang Clean (40#)

Rest 6 to 8 Hours

Snatch - 80%/1x6

Push Press - 75%/5x5

Back Squat - 85%/2x3

20160410

Run 2.5 miles

20160409

AMRAP 10

10 HSPU

10 Hang Clean, 45# Dumbbells

Rest 6 to 8 Hours

Snatch - 80%/1x4
Clean & Jerk - 80%/1x6
Back Squat - 85%/2x3
Bench Press - 82%/4x5

20160408

Run 1200m, Rest 3:00
*Repeat until pace/form deteriorates

20160407

Recovery Day

20160406

AMRAP 8:

8 Dumbbell Snatch, Alternating (70#)

5 Muscle Up

Rest 6 to 8 Hours

Hang Snatch (mid-thigh)- 75%/1x4
Hang Clean & Power Jerk (mid-thigh)- 75%/1x6
Front Squat - 85%/2x3
Shoulder Press - 82%/4x5

20160405

Recovery Day

20160404

Run :60, rest :60

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Power Snatch 70%/2x4

Power Clean & Power Jerk - 70%/2x6

Back Squat - 85%/2x3

Bench Press - 80%/4x5

20160403

AMRAP 20:

Row 500m

20 Sit Ups

10 Overhead Squat (95#)

20160402

Snatch - 80%/1x4

Clean & Jerk - 80%/1x4

Back Squat - 80%/2x3

Press - 80%/4x5

Rest 6 to 8 Hours

Run 3 miles

20160401

AMRAP 20:

5 HSPU

10 Pistol

15 CTB Pull Ups

20160331

Run 800m

Rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

2-Position Snatch (floor, mid-thigh) - 70%/1x5

2-Position Clean (floor, mid-thigh) & Jerk - 70%/2+1x5

Front Squat - 85%/2x3

Bench Press - 80%/4x5

20160330

Recovery Day

20160329

Recovery Day

20160328

AMRAP 12:

12 Kettlebell Swing (70#)

12 Chest to Bar Pull Up

50 Double Under

Rest 4 to 6 Hours

Run 400m, Rest 1:30

*repeat until pace/form deteriorates

20160327

Snatch - 80%1x4

Clean & Jerk - 80%1x4

Back Squat - 80%1x2

Shoulder Press - 80%/2x5

20160326

16.5

Workiut details: http://games.crossfit.com/workouts/the-open

20160325

Recovery Day

20160324

Max reps cadence pull ups (5 sec tempo)

300 yd shuttle run, 50 yd increments

Run 2 miles

*complete all evets within 1 hour

20160323

Hang Snatch - 75%/2x4
Hang Clean & Jerk - 75%/2x6
Front Squat - 85%/1x2
Shoulder Press - 80%/3x7

20160322

Row 1k, rest 2:00

*repeat until pace/form deteriorates

20160321

Recovery Day

20160320

Snatch - max; 90%/1x6

Clean & Jerk - max; 90%/1x4

Back Squat - 80%/2x2

20160319

Choose ONE:

Run

Row

Bike

Swim

30 minutes easy/moderate pace

20160318

16.4

20160317

Recovery Day

20160316

:20 on, 1:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorate

20160315

AMRAP 15

5-10-15-20-25-30-35...

Row Calories

Box Jump (24")

Rest 6 to 8 Hours

Power Snatch - 75%/1x6

Power Clean & Jerk - 75%/1x4

20160314

Recovery Day

20160313

16.3

Rest 6 to 8 Hours

Snatch - max for day; 90%/1x4

Clean & Jerk - max for day; 90%/1x4

Front Squat - max for day

Shoulder Press - 80%/3x3, 75%/3x2

20160312

Recovery Day

20160311

16.3

*view details at http://games.crossfit.com/workouts/the-open#tabs-3

20160310

Recovery Day

20160309

Choose ONE:

2:30 on, 2:00 off

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

20160308

Snatch - 70%/2x4

Clean & Jerk - 70%/2x4

Back Squat - 80%/2x3

20160307

Recovery Day

20160306

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Back Squat 80%/1x2

20160305

Recovery Day

20160304

16.2: http://games.crossfit.com/workouts/the-open#tabs-2

20160303

Recovery Day

20160302

Recovery Day

20160301

AMRAP 7:
1 Muscle Up
2 Handstand Push Up
2 Muscle Up
4 Handstand Push Up
4 Muscle Up
8 Handstand Push Up
8 Muscle Up
16 Handstand Push Up
4 Muscle Up
8 Handstand Push Up
2 Muscle Up
4 Handstand Push Up

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x7
Front Squat 90%/2x3

20160229

Row 1250m

Rest 3:00

Repeat until pace or form deteriorates

20160228

Snatch - max for day; 90%/1x8
Clean & Jerk - max for day; 90%/1x6
Back Squat - 88%/2x2
Shoulder Press - 85%/3x5

20160227

16.1
AMRAP 20:
25' Walking Overhead Lunge (95#)
8 Bar Facing Burpees
25' Walking Overhead Lunge (95#)
8 Chest to Bar Pull Ups
Visit http://games.crossfit.com/workouts/the-open for more detailed information

20160226

Open Prep
4 Rounds:
25' Walking Overhead Lunge (95# or 40# dumbbells)
8 Bar Facing Burpees (or dumbbell facing)
25' Walking Overhead Lunge (95# or 40# dumbbells)
8 Chest to Bar Pull Ups
*Goal is to test out a pacing strategy and become familiar with movements
*10 Minute Time Cap

20160225

Recovery Day

20160224

Snatch - 80%/1x5

Clean & Jerk - 80%1x7

Rest 6 to 8 Hours

Row 1k

20160223

Recovery Day

20160222

With a continuously running clock, perform 1 Chest to Bar Pull Up the first minute, 2 Chest to Bar Pull Ups the second minute, etc. as long as you're able to continue. 

20160221

Snatch - max for the day; 90%/1x8
Clean & Jerk - max for the day; 90%/1x6
Back Squat - 85%/2x3

20160220

3 Rounds

Thruster (75#)

Sumo Deadlift High-pull (75#)

Box Jump (20")

Push Press (75#)

Row (Calories)

*1 Minute Per Exercise

*1 Minute Rest Between Rounds

Rest 6 to 8 Hours

Choose ONE of the following:

:30 on, 4:00 off

Run

Row

Bike

Swim

*Repeat until pace/form deteriorates

20160219

6 Rounds:
10 Toes to Bar
15 Dumbbell Thruster
30 Double Unders

*16 minute time cap

Rest 6 to 8 Hours
Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x5

20160218

AMRAP 13:
 4 Muscle Ups
8 Hand Stand Push Ups
12 Burpee Lateral (20")

Rest 6 to 8 Hours

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 88%/2x3

20160217

Recovery Day

20160216

Recovery Day

20160215

30-20-10
Overhead Squat (115#, ~50%)
Shoulder to Overhead (115#, ~50%)
Burpee
*15 minute time cap

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Clean & Jerk - 80%/1x5

20160214

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Back Squat - 80%/1x2

20160213

:15 on, 1:00 off

Choose ONE of the following:

Run

Row

Bike

Swim

*Repeat untill pace/form deteriorates

Rest 6 to 8 Hours

14.3

AMRAP 8

10 Deadlifts (135#)

15 Box Jumps (24")

15 Deadlifts (185#)

15 Box Jumps

20 Deadlifts (225#)

15 Box Jumps

25 Deadlifts (275#)

15 Box Jumps

30 Deadlifts (315#)

15 Box Jumps

35 Deadlifts (365#)

15 Box Jumps

20160212

14 Minute TT
Choose ONE:
Run
Row
Bike
Swim

Rest 6 to 8 Hours

Grace
30 Clean & Jerk (135# or ~50%)

20160211

21-15-9

Handstand Pushup

Dumbbell Hang Squat Clean (35#)

Toes to Bar

*12 minute time cap

Rest 6 to 8 Hours

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Front Squat - 80%/1x2

20160210

Recovery Day

20160209

Recovery Day

20160208

AMRAP 12:

30 Wall Ball (20#, 10')

50 Double Under

20 Chest to Bar Pull Ups

Rest 6 to 8 Hours

8:00 Time Trial

Choose ONE:

Run

Row

Bike

Swim

20160207

Snatch - max for the day; 85%/1x7
Clean & Jerk - max for the day; 85%/1x6
Back Squat - 85%/2x3

20160206

Row 500m

4 rounds of:

10 Hang Power Clean (135#, ~50%)

10 Box Jump Overs (24")

10 Burpee

Row 500m

Rest 6 to 8 Hours

Choose ONE:

Run 1200m, rest 3:00

Row 1200m, rest 3:00

Bike 1.5 mile, rest 3:00

Swim 250m, rest 3:00

*repeat until pace/form deteriorates

20160204

SIT
:15 on, :45 off
Run
Row
Bike
Swim
*Repeat until pace/form deteriorates



Rest 6 to 8 Hours

Power Snatch - 75% of Tuesday's Snatch/1x8
Power Clean & Jerk - 75% of Tuesday's C & J/1x6

20160203

Recovery Day

20160202

AMRAP 7:
50-30-10
Double Under
Box Jump (24")
Burpee

Rest 6 to 8 Hours

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 85%/3x3

20160201

AMRAP 10:
10 Toes to Bar
10 Dumbbell Push Press (45#, ~40% of Barbell Push Press)
10 Kettlebell Swing (70#)

Rest 6 to 8 Hours

Choose ONE:
Run 2 km
Row 2.5 km
Bike 8.5 min TT
Swim 8.5 min TT

20160205

Recovery Day

20160131

Snatch - max for day; 85%/1x6
Clean & Jerk - max for day; 85%/1x4
Back Squat - 80%/2x3

20160130

CrossFit Games Open 15.5:
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95# or ~40%)

Rest 6 to 8 Hours
Choose ONE:
3:00 on, 2:00 off
Run
Row
Bike
Swim
Repeat until pace or form deteriorates
*Aim for 4 to 8 repetitions

20160129

Recovery Day

20160128

AMRAP 6:
10 Handstand Push Ups
10 Muscle Ups
20 Pistols

Rest 6 to 8 Hours

Power Snatch - 75% of Monday's Snatch/1x6
Power Clean & Jerk - 75% of Monday's C&J/1x4

20160126

Snatch - max for day; 85%/1x4
Clean & Jerk - max for day; 85%/1x3
Front Squat - 80%/3x3

20160127

Recovery Day

20160125

AMRAP 15:

15 Chest to Bar Pull Ups

20 Wall Ball (10', 20#)

50 Double Under

20160124

Snatch - 80%/1x4
Clean & Jerk - 80%/1x4

20160123

Row 1000m

5 Cluster (155# or ~60%)
10 Burpee
4 Cluster (155# or ~60%)
8 Burpee
3 Cluster (155# or ~60%)
6 Burpee
2 Cluster (155# or ~60%)
4 Burpee
1 Cluster (155# or ~60%)
2 Burpee

20160122

Recovery Day

20160121

Choose ONE:
8 rounds of :20 on, :10 off
Run
Row
Bike
Swim

Rest 6 to 8 Hours

Snatch - 85%/1x3
Clean & Jerk - 85%/1x3
Front Squat - 85%/2x3

20160120

Recovery Day

20160119

AMRAP 7:
3 Muscle Ups
6 Handstand Push Ups

Rest 6 to 8 Hours

Snatch - 75%/1x5
Clean & Jerk - 75%/1x5
Back Squat - 80%/2x3

20160118

5 Rounds:

7 Clean (~50% or 155 lbs)

14 Kettlebell Swing (1.5 pd)

*10 minute time cap

Rest 6 to 8 Hours

Choose ONE:

2 minutes on, 1:30 off

Run

Row

Bike

Swim

Continue until pace/form deteriorates

Aim for 6-12 repeats

20160117

Snatch - max

Clean & Jerk - max

Back Squat - max

20160116

AMRAP 16:

20 Calorie Row

20 Burpees

50 Double Unders

20160115

1 minute on, 3 minutes off
Choose ONE of the following:
Run
Row
Bike
Swim
*continue until pace/form deteriorates, goal 10-20 reps 

Rest 6 to 8 Hours

Snatch - 70%/1x2, 75%/1x4
Clean & Jerk - 70%/1x2, 75%/1x4
Front Squat - 90%/1

20160114

Recovery Day

20160113

AMRAP 7:

9 Handstand Push Up

9 Chest to Bar Pull Up

6 Handstand Push Up

6 Chest to Bar Pull Up

3 Handstand Push Up

3 Chest to Bar Pull Up

6 Handstand Push Up

6 Chest to Bar Pull Up

*Continue to reapeat the pattern as many times as possible

Rest 6 to 8 Hours

Snatch - 75%/1x5
Clean & Jerk - 75%/1x5
Back Squat - 90%/1, 93%/1, 95%/1
Bench Press - 75%/5, 80%/5, 85%/5 
 

20160112

Recovery Day

20160111

AMRAP 20:
5 Power Clean (145# or ~50%)
10 Toes to Bar
15 Burpee Box Jump (24")

Rest 6 to 8 Hours

Choose ONE:
Run 3.2k
Row 3.2k
Bike 10k
Swim 500m

20160110

Snatch - 70%/1, 72%/1, 74%/1, 77%/1, 74%/1, 72%/1
Clean & Jerk - 70%/1, 72%/1, 74%/1, 77%/1, 74%/1, 72%/1
Clean Pull - 90%/2x4

20160109

25-20-15
 Row (Calories)
Thruster (95# or ~ 40%)
Hang Power Clean (95# or ~40%)
*20 minute time cap

Rest 6 to 8 Hours

3:00 on, 3:00 off
Choose ONE:
Run
Row
Bike
Swim
*Repeat until pace/form deteriorates

20160108

:20 on, 1:00 off
Run
Row
Bike
Swim
Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Snatch - 70%/1x6
Clean & Jerk - 70%/1x6
Back Squat - 80%/2x4

20160107

Recovery Day

20160106

AMRAP 8:

3 Chest to Bar Pull Ups
3 Burpees
6 Chest to Bar Pull Ups
6 Burpees
9 Chest to Bar Pull Ups
9 Burpees
12 Chest to Bar Pull Ups
12 Burpees
15 Chest to Bar Pull Ups
15 Burpees
18 Chest to Bar Pull Ups
18 Burpees
...


Rest 6 to 8 Hours

Snatch - 70%/2x3
Clean & Jerk - 70%/2x3
Front Squat - 80%/2x4
Bench - 85%/5, 90%/3, 95%/1

20160105

Recovery Day

20160104

7 Rounds:
3 Muscle Up
6 Handstand Push Up
20 Double Under
*12 minute time cap

Rest 6 to 8 Hours

AMRAP 7:
3 Clean & Jerk (~50%)
3 Toes-to-bar6 Clean & Jerk (~50%)
6 Toes-to-bar9 Clean & Jerk (~50%)
9 Toes-to-bar12 Clean & Jerk (~50%)
12 Toes-to-bar15 Clean & Jerk (~50%)
15 Toes-to-bar18 Clean & Jerk (~50%)
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

20160102

7 Rounds

7 Power Clean (95#)

7 Thruster (95#)

7 Bar Facing Burpees

Rest 6 to 8 Hours

10 Minute Time Trial

Choose ONE:

Run

Row

Bike

Swim

20160103

Snatch - 80%/1, 82%/1, 84%/1, 87%/1x2, 82%/1, 80%/1
Jerk - 84%/3x2, 84%/2x2
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1x2, 82%/1, 80%/1
Snatch Shrug - 122%/5x3, 122%/4x2