It's easier with a partner

Partner WOD 

50 Full snatch 135/95/95/65

75 Wall Balls 20/16/16/14

100 Partner med ball sit-ups

75 T2B

50 ring dips

12s!

 

 

120 DU

12 DL 275/195/225/155

12 MU

2 rounds for time

Classic Couplet in 2016

Classic Couplet in 2016

9 rounds for time of:

9 C2B

9 OHS 115/85/95/65

 

Additional work:

Squats - 9X2 at 85%

Push Press - 9X2 at 85%

 

Strength Work:

Warm Up:

12 minute EMOM of 

1st minute - 8 push ups, 

2nd minute -12 calories on the air dyne,

 3rd minute -12 WB

 

Week 3 Day 2
Squats:
4X6 at 70%
Bench : 3X6 at 70%
DL: 1X8 at 50%, 1X6 @60%, 3X4@70%<br< a="">>

 

DB flys 3X8, DB shoulder press 3X8

"Strength EMOMS"

 

 

Part A: Full cleans - doubles for 6 mins

 

Rest 6 minutes

 

Part B: Clean and Jerk singles  - for 6 minutes

 

A and B should be perform at 75%-80% of 1 RM clean and jerk

 

Additional Fun:

4 rounds for time of

200M run

25 GHD sit ups

50 feet of hand walking

Easter Sunday - Gym Closed

Easter Sunday - Gym Closed

16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb. 

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

 

The morning of 16.5

21 Minute EMOM

1. 8 X 15 foot sprints

2. 16 burpees

3. 32 squats 

 

Please Note:

The 6PM and 7PM classes will be performing 16.5!

Gymnastic DT

6 rounds for time of:

1 RD of DT +

5 T2B, 3 C2B, 1 BM

 

Additional Open Prep:

15 minute EMOM:

1st. 48 DU

2nd. 12 Pistols

3rd. 16 GHD back extensions

 

Strength Program:

Warm Up with:

1000M row, then 10 pulls and 20 WB three rounds

Week 3 Day 1
Squats:
5X5 at 60%, 4X4 at 65%, 1X AMRAP at 70%
Bench : 3X5 at 70%, 1X6 @60%
DL: 8X4 70%

 

Working together after 16.4

Partner WOD

 

For time complete the following with only one partner working at a time:

 

50 pwr cleans 135/95/95/65

50 push ups

50  Front squats

50 pull ups

50 OHS

5 rope climbs

 

Note:  At the top of each minute complete 4 burpees(2 each!)

 

Strength Program:

 

Warm Up:

row 600m, then 15 calories on the airdyne, finish with light stretching

 

Strength:

Week 2 Day 2
Squats:
7X6 at 65%
Bench : 3X6 at 65%
DL: 2X8 65%

 

Accessory:

On the two minutes for 6 rounds - sled push there and back across the gym, 10 GHD sit -ups, 10 push ups.  

16.4 2nd attempts

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

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

Heavy Thursday

Heavy Thursday:

Part A: 

6 min EMOM of 4 reps of thrusters

190/115/135/85

Part B: After a 6 minute break

9-7-5 of Power cleans(same weight) and T2B

 

Additional Prep:  Nutrition and mental prep for 16.4

Odd and even in March

 

For 20 minutes

Odd minute row 16/14/14/10 calories

Even Minute 8 HSPU and 8 dead lifts 245/175/205/125

 

Additional Open Prep:

Squat EMOM:

For 2 reps every minute

Start at 50% of 1 RM, add 20 or 10 lbs each minute.  Once you've reached 80% of 1 RM repeat that set, then begin backing off until back down to 50%.

On the 7!

On the 7 minutes for 3 rounds.

5 DB squat clean thrusters at 65/45/40/25

15 ring dips

25 burpees

35 WB

Score is time on the third round

 

Additional Open prep:

3 rounds of 

100 feet of hand walking and 35 GHD sit-ups