6 sets of:

Row 250m @ 80%

Rest 60s

*Use these intervals to get your head right for the 2k row. Think about technique, breathing, pacing, and listen to your coach as he/she provides pointers on how to approach a 2k row and row technique.

Rest 2 minutes

For time:

Row 2k, all out effort

Post your scores to comments!

6 sets of:

Row 250m @ 80%

Rest 60s

*Use these intervals to get your head right for the 2k row. Think about technique, breathing, pacing, and listen to your coach as he/she provides pointers on how to approach a 2k row and row technique.

Rest 2 minutes

For time:

Row 2k, all out effort

Post your scores to comments!

Rest Day

warm up:

3 rounds of Farmer’s & Lumberjacks

then

form a circle and complete as a group

30 jumping jacks

10 arm circles backward & forward

10 air squats (slow and focus on form)

30 sec plank hold

skill:

front squat (unweighted – PVC)

WOD:

AMRAP in (Coach’s Choice)

3 front squats (unweighted, PVC, training bar)

6 burpee hurdle hop

run 50m

Game & Healthy Snack

FITNESS EXPRESS

Amrap in 12 of:

20 Kettlebell Swings

15 Wall Ball Shots

Rest 2 minutes

Amrap in 12 of:

200m run (around building)

20 switch lunges

15 pushups

FITNESS

A. Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010

Rest 45 seconds

Single Arm Dumbbell Row x 10 reps each arm @ 2111

Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings

15 Wall Ball Shots

A. Every 3 minutes, for 15 minutes (5 sets):

20 Dumbbell Walking Lunges (heavy)

20/15 Ring Dips

B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings (24/16 kg)

15 Wall Ball Shots (20/14 lbs)

A. Every 2 minutes, for 8 minutes (4 sets):

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets):

Split Jerk x 1 rep

Build to today’s heavy.

B. “Helen”

Three rounds for time of:

Run 400 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

*This is a re-test from October 7, 2015. Please review your results from that date and note your improvements.

C. Bench Press

Set 1 – 5 reps @ 60%

Set 2 – 3 reps @ 70%

Set 3 – 1 rep @ 80%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 95%

Set 7-9 – 3 reps @ 85%

D. Three sets of:

Stiff-Legged Deadlift x 8 reps

Rest as needed

Hip Cirlce Walk/Monster Walk x 60 seconds

Rest as needed

A. Five sets of:

Barbell Shoulder Press x 8-10 reps @ 20X1

Rest 45 seconds

Flutter Kicks x 30-45 seconds

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 50 feet each arm

Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Pull-Ups

10 Single-Arm Dumbbell Snatches

200 Meter Run

A. Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Shoulder Press x 3-5 reps @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Station 2 – Toes to Bar x 10-15 reps

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Thrusters (115/83 lbs)

15 Pull-Ups 50 Double-Unders

A. Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean + Jerk @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Clean & Jerk

*Sets 1-5 = 2 reps @ 70-90% (building)

*Sets 6-8 = 1 rep @ 90-100%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

4-Stop Clean Deadlift x 1 rep

(use straps – pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh, high hang)

B. Every minute, on the minute, for 20 minutes:

Front Squat x 1 rep @ 83-88%

C. For time:

Row 1000 Meters

20 Back Squats @ 80% of your 1-RM

40 Toes to Bar

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or after today’s primary session.)

For time:

Run 5k

A. Five sets of:

Kettlebell Swings x 20 reps

Rest 30 seconds

Dumbbell Front Squats x 8-10 reps @ 20X1

Rest 30 seconds

Ring Rows x 8-10 reps @ 2111

Rest 30 seconds

B. Two sets for times of:

Burpees x 15 reps

300 Meter Run

Rest 2 minutes

A. Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B. Three rounds for time of:

10 Power Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

warm up:

2:00 min jog between cones 100m

Dynamic Group Warm Up:

2x

10 zombie walks

10 high knees

10 skips

10 tip toe walks

10 side shuffles (after 5 switch directions)

skill:

jump rope

hula hoop

Tabata Syle:

8 rounds

30 sec jump rope

rest / pick up hula hoop

30 sec hula hoop

WOD:

For Time:

40 jumping jacks

20 sec plank hold

40 mountain climbers

20 sec plank hold

40 squats

20 sec plank holds

row 250m

Game & Healthy Snack

TEAM WOD

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-ups

10 Kettlebell Swings

15 Squats

200 Meter Run

TEAM WOD

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-ups

10 Kettlebell Swings

15 Squats

200 Meter Run

A. Twelve sets of:

Banded Deadlift x 1 rep @ 50%

Rest 30 seconds

B. Deadlift

*Set 1 – 4 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 88% (up 2% from last week)

Rest 2-3 minutes between sets

C. For time:

2000 Meter Row

100 Burpees Over the Erg

50 Alternating Dumbbell Snatches (75/55 lbs)

*Perform this as if it were scored with two separate scores, and note each of the following:

1. Time for 2000 Meter Row

2. Total Time

A. Four sets of:

Front Squat x 6-8 reps @ 3011

Rest 60 seconds

Strict Pull-Ups x 6-8 reps @ 2111

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes

A. Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 2-4 reps

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm Dumbbell Snatches

10 Box Jump Overs

A. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

*For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Build to 85-90% of your 1-RM Snatch, and then…

Every 20 seconds, for as long as possible…

Snatch x 1 rep @ 85% of your 1-RM

*RULES – You may only take one attempt within each 20-second window. If you miss within the first 10 reps, keep going. If you miss a second time, or if your first miss comes after your first 10 snatches, stop. Note how many reps you made, and note any miss that occurred within the first 10 reps.

C. Every 2 minutes, for 16 minutes (8 sets) of:

Back Squat x 3 reps @ 85% of 1-RM

D. For time:

20 Calories of Assault Bike

30 Chest-to-Bar Pull-Ups

40 Overhead Squats (115/83 lbs)

30 Chest-to-Bar Pull-Ups

20 Calories of Assault Bike