Sunday, February 28, 2016

Returning soon...

We'll be returning soon with more workouts.

Cheers

Friday, February 26, 2016

Day 96

Warm up and rest as needed.

CF/GPP

M1.26
  • Jerk from rack, heavy single
  • Snatch with 2 halts 60%x3, 70%x2x3
  • Clean + jerk 60%x(2+2)x5
  • Open WOD 16.1: AMRAP 20 of 25-ft overhead walking lunge (95#/63) + 8x Burpees + 25-ft overhead walking lunge + 8x Chest-to-bar pull-ups

RUN
  • No run today
  • Bench press 35%x8, 50%x6, 65%x5, 72.5%x4x6
  • Shoulder press 75%(+20lbs)x5x7
  • Hang power clean x5x5
  • Dumbbell pullover x8x4
  • Dips x12x3


Thursday, February 25, 2016

Day 95

Warm up and rest as needed.

CF/GPP

M1.25
  • Bench press 60%x5, 70%x5, 80%x4x3, 85%x3x2
  • DB split jerk (AHAP) x5x5/arm
  • AMRAP 15 of 21x KB swings (AHAP) + 15x hand-release push-ups + Row 200m

RUN
  • AM - Run 5K easy pace
  • PM - Deadlift 35%x8, 50%x6, 65%x5, 72.5%x4x6, 3-grip lat pulldowns x8x9 (change grip position every 3 sets); Standing single arm low cable row x8x4/arm; Good mornings x10x3



Wednesday, February 24, 2016

Day 94

Warm up and rest as needed.

CF/GPP

M1.24
  • EMOM 10 of 2x hang cluster (60-70% C&J 1RM)
  • Squat 60%x5, 70%x5, 80%x4x3, 85% for max reps
  • WOD: AMRAP 10 of 15-ft rope climb, 1 ascents + 2x Bar muscle-ups + 15x Double-unders
  • Row 4x500m, rest 1:30

RUN

  • 10K Fartlek



Tuesday, February 23, 2016

Day 93

Warm up and rest as needed.

CF/GPP

M1.23
  • Deadlift 60%x10, 70%x5x2, 80% for max reps
  • Jefferson squat x8x3/side (50% DL 1RM)
  • WOD: Open-ended EMOM, start 1x Burpee + 1x Pull-up, then add 1 rep each successive minute until failure

RUN


  • AM - Run 5K easy pace
  • PM - Squat 35%x8, 50%x6, 65%x5, 72.5%x4x6; Dumbell front squat x12x3; Hamstring curls x15x3; Leg extensions x15x3; Step-ups 50 reps total




Monday, February 22, 2016

Day 92

Warm up and rest as needed.

CF/GPP

M1.22
  • Front squat 70%x5, 75%x5, 80%x5x2
  • WOD: For time: 30x Clean & jerk (135#/95#) + 150x Wall ball (20#/14#) + Snatch (135#/95#) - ie., "Grace" + "Karen" + "Isabel"

RUN
  • Rest day, no activity



Saturday, February 20, 2016

WKND

Warm up and rest as needed.

CF/GPP

M1.20/21
  • Rest, no activity

RUN
  • SATURDAY - Run/walk (10:1) 12K
  • SUNDAY - Run/walk (10:1) 24K