Fran...is that you?

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

WARM UP

4 rounds
1 minute row
1 minute sit ups
1 minute jump rope (singles or dubs)

BUY IN

Free:
5 sets of 15x wall balls

RX:
Back Squat
5x8 @ 67% 1RM
rest ~2 min

Comp:
As RX

SKILL

Be efficient

WOD

3 Rounds for Time:
10 bar facing burpees
15 Thrusters 75/45
20 pull ups

comp: 95/65

CASH OUT

60' walking lunges
holding 1 KB in each hand at your sides AHAP

MOBILITY

Quad Smash

Swole Day

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

WARM UP

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

RX :
EMOTM 8 min
min 1: 6 squat cleans 115/75
min 2: max cal row or bike

Comp:
start @ 50% and build if possible

SKILL

this is fast, go unbroken

WOD

amrap 4 minutes of:
10 Push Press 95/65
10 Pull-Ups

Rest 4 minutes, and when the clock reaches 8:00

amrap 4 minutes of:
10 Ring Dips
10 Burpees

comp: 115-75/C2B

CASH OUT

immediately followed by :
10RM strict press

MOBILITY

triceps/shoulders

16.4 re-test

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
- Overemphasize volume on all the movements of the open.
- Repeat an open workout 1x week for the first 4 or 5 weeks
- Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
- Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.

WARM UP

3-4 rds
15 jumping air squats
10 deadlift 75/45
5 strict press 75/45

BUY IN

Free:

Choose one of the following:
A. 4 sets of 15 unbroken HRPU
B. 5 sets of 12 unbroken HRPU
C. 6 sets of 9 unbroken HRPU
Rest as needed between sets

RX :
Choose one of the following:
A. 4 sets of 15 unbroken Pike Press
B. 5 sets of 12 unbroken Pike Press
C. 6 sets of 9 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 4 sets of 15 unbroken Strict HSPU
B. 5 sets of 12 unbroken Strict HSPU
C. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

SKILL

beat last years score

WOD

16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (M=225lbs, F=155lbs)
55 Wallballs (M=20lb 10', F=14lb 9')
55 Calorie Row
55 Handstand Push-ups

*you should be kipping the HSPU*

SCALED:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots
55-calorie row
55 hand release push-ups

CASH OUT

none

MOBILITY

everything

Friday

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
- Overemphasize volume on all the movements of the open.
- Repeat an open workout 1x week for the first 4 or 5 weeks
- Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
- Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.

WARM UP

4 rds
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN

Free:

Choose one of the following:
A.  3 sets of 5 unbroken ring rows
B.  4 sets of 4 unbroken ring rows
C.  5 sets of 3 unbroken ring rows
Rest as needed between sets

RX :
Choose one of the following:
A.  3 sets of 5 unbroken c2b
B.  4 sets of 4 unbroken c2b
C.  5 sets of 3 unbroken c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 5 unbroken bar muscle-ups
B.  4 sets of 4 unbroken bar muscle-ups
C.  5 sets of 3 unbroken bar muscle-ups
Rest as needed between sets

SKILL

*scale only if you need too*

WOD

4 rounds for time of:
20 power snatch 95/65

50 double-unders

CASH OUT

Extra mobility!

MOBILITY

This was a tough week, please stretch extra. 

:)

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows
then
2 rds
3 muscle snatch
10 cal row

BUY IN

RX :
EMOTM 10 min
min 1: 6 power snatch 75/45
min 2: 20-30 DU

Comp:
start @ 50% and build if possible

SKILL

pace so that you can keep moving constantly

WOD

For Time:
21-15-9
S2OH 95/65
Front Rack Reverse Lunges (total) 95/65
K2M

comp: 115-75/TTB

CASH OUT

immediately followed by 3rm thruster, from the floor.
3 attempts MAX!

MOBILITY

everythang!

Open Workout 15.3

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
- Overemphasize volume on all the movements of the open.
- Repeat an open workout 1x week for the first 4 or 5 weeks
- Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
- Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees
1 min straight arm plank
:30 side plank each side

BUY IN

Free:

Goblet Squats

RX :
Front Squat 

4 x 8 @ 63% of 1RM

rest ~ 2 min

Comp:
as RX

SKILL

get through the wallballs in big sets

WOD

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 Muscle Ups

50 Wallballs 20/14

100 DU

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots 20/10
200 single-unders

Masters (40+):

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots 20/10
7 muscle-ups

CASH OUT

Row 30 Calories AFAP x 2

rest 1:1

MOBILITY

Quads

Tuesday

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

WARM UP

1-2 rounds

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 cal row

BUY IN

Free:
Choose one of the following:
A. 3 sets of 12 unbroken HRPU or Decline Push Ups
B. 4 sets of 10 unbroken HRPU or Decline Push Ups
C. 5 sets of 8 unbroken HRPU or Decline Push Ups
Rest as needed between sets

RX :
Choose one of the following:
A. 3 sets of 12 unbroken Pike Press
B. 4 sets of 10 unbroken Pike Press
C. 5 sets of 8 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 12 unbroken Strict HSPU
B. 4 sets of 10 unbroken Strict HSPU
C. 5 sets of 8 unbroken Strict HSPU
Rest as needed between sets

SKILL

go heavy on the deadlift

WOD

18 min emotm
min 1: 5 deadlift 245/185 TNG
min 2: 10 burpees over the bar
min 3: 20 sit ups

*scale as needed, but stay as close as possible*

CASH OUT

60ft walking lunges
holding one kb in each hand at your side
AHAP

MOBILITY

everything

Thirty...or Dirty?

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

WARM UP

5 rds
5 cal bike or row
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Free:
min 1: 12x KB cleans (6/arm)
min 2: 15x med ball slams

RX :

EMOTM 10 min
min 1: 6 power cleans 95/65
min 2: 6-8 K2M/TTB

Comp:
start @ 50% and build if possible

SKILL

try to keep the number of sets per exercise to 3 or 4

WOD

For time:
30 Hang Squat Cleans 95/65
30 Pike Press
30 Thrusters 95/65
30 Box Jumps Overs 24/20"
30 Overhead Squats OR Front Squats 95/65
30 Pull-ups

Comp: 135-95/HSPU/C2B

CASH OUT

3 rounds
:30 ring support or 25ft HS Walk
8 ring dips

MOBILITY

everything

balls and bars

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

4 rds
3 Muscle Snatch 45/35
5 Push Ups
7 Ring Rows
9 Air Squats
12 Mountain Climbers (each leg)
15 Jumping Jacks

BUY IN

Free:
EMOTM 10 min
min 1: 5 Burpee Box Jumps
min 2: 8 V-ups

RX :

EMOTM 10 min
min 1: 5 squat snatch 95/65
min 2: 6-8 K2M or TTB

Comp:
start @ 50% and build if possible

SKILL

work to keep HR down, so you don't slow down

WOD

AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
10 C2B

comp: 5 ring muscle ups

CASH OUT

tempo TTB/K2M
2 sets - 8 reps
2 sec up/2 sec hold/2 sec down

MOBILITY

rotator cuff

Pace it!

ANNOUNCEMENTS
Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Overemphasize volume on all the movements of the open.
Repeat an open workout 1x week for the first 4 or 5 weeks
Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.

Enjoy!
p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3-5 rds of Cindy
follow every round with 10 cal on row or bike

BUY IN

RX :
Choose one of the following:
A.  3 sets of 8 unbroken pull-ups
B.  4 sets of 7 unbroken pull-ups
C.  5 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 8 unbroken muscle-ups
B.  4 sets of 7 unbroken muscle-ups
C.  5 sets of 5 unbroken muscle-ups
Rest as needed between sets

SKILL

one pace for the first 18 minutes, try to speed up the last 2

WOD

20 min amrap
12 k2m 95/65
12 box jumps
12 s2oh 95/65

comp: TTB-135/95

CASH OUT

3x 1 minute max effort - rest :30 sec
hr push ups

MOBILITY

hip flexors

Hump Day

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3rds
500m row
12 KB swings
10 air squats with 5 sec pause at bottom
8 hrpu

BUY IN

Free:
sub Goblet Squat or as RX

RX :

Back Squat
3 x 10 @ 63% 1RM
rest ~2 minutes

Comp:
as RX

SKILL

1 round, work fast

WOD

For time:
40 Burpees
30 Hang Cleans 135/95
40 Deadlifts 135/95

comp: 155/105

CASH OUT

4 rounds
:30 HS hold or 25 ft HS Walk
8 V-Ups

MOBILITY

everything

Open Re-Test Tuesday

ANNOUNCEMENTS
Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Overemphasize volume on all the movements of the open.
Repeat an open workout 1x week for the first 4 or 5 weeks
Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.

Enjoy!
p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

RX :
EMOTM 10 min
min 1: 5 squat cleans 115/75
min 2: max cal row or bike

Comp:
start @ 50% and build if possible

SKILL

do wod as a 12 min amrap if you know you will struggle to get out of the 4min time caps

WOD

For as long as possible (total reps completed):
From 0:00-3:00 minutes
2 rounds of:

10 Overhead Squats (RX'ed M=95lbs, F=65lbs)
10 Chest-to-bar Pull-ups
From 3:00-6:00 minutes
2 rounds of:

12 Overhead Squats (RX'ed M=95lbs, F=65lbs)
12 Chest-to-bar Pull-ups
From 6:00-9:00 minutes
2 rounds of:

14 Overhead Squats (RX'ed M=95lbs, F=65lbs)
14 Chest-to-bar Pull-ups
From 9:00-12:00 minutes
2 rounds of:

16 Overhead Squats (RX'ed M=95lbs, F=65lbs)
16 Chest-to-bar Pull-ups

Keep this up following the same pattern of adding 2 more reps completed within 3 minutes.  At any given interval of 3 minutes once the 2 rounds are completed you rest the remainder of the 3 minutes. You may not start the next 2 rounds until the start of the next 3 minute cycle.  You must be in a standing position at the start of any 3 minute cycle (can not touch the bar until the time starts).

*scale OHS weight or down to FS as necessary*

CASH OUT

run 200m/row 250m x 3
rest :30 sec

MOBILITY

lats

Go Hard or . . .

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows
250m row/15 cal assault bike

BUY IN

Free:
Choose one of the following:
A. 3 sets of 12 unbroken HRPU or Decline Push Ups
B. 4 sets of 10 unbroken HRPU or Decline Push Ups
C. 5 sets of 8 unbroken HRPU or Decline Push Ups
Rest as needed between sets

RX :

Choose one of the following:
A. 3 sets of 12 unbroken Pike Press
B. 4 sets of 10 unbroken Pike Press
C. 5 sets of 8 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 12 unbroken Strict HSPU
B. 4 sets of 10 unbroken Strict HSPU
C. 5 sets of 8 unbroken Strict HSPU
Rest as needed between sets

SKILL

GO AS HARD AS YOU CAN

WOD

Repeat the following 3 times
2 min amrap
10 thrusters 75/45
10 burpees over the bar
rest 4 minutes

comp: 95/65
free: wallballs or lighter thrusters

CASH OUT

2 sets 20 reps (10 each leg)
OH Reverse lunges
choose a weight that you can keep form
no more then 135-95

MOBILITY

Quads

Lunge-ing all the way

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups
5 Push Ups

BUY IN

Free:
Choose one of the following:
A.  3 sets of 5 unbroken Ring rows or Pullups
B.  4 sets of 4 unbroken Ring rows or Pullups
C.  5 sets of 3 unbroken Ring rows or Pullups
Rest as needed between sets

RX :

Choose one of the following:
A.  3 sets of 5 unbroken c2b
B.  4 sets of 4 unbroken c2b
C.  5 sets of 3 unbroken c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 5 unbroken bar muscle-ups
B.  4 sets of 4 unbroken bar muscle-ups
C.  5 sets of 3 unbroken bar muscle-ups
Rest as needed between sets

SKILL

break things up to not reach failure

WOD

amrap 10 minutes of:
10 Push Presses 95/65 lbs
10 (total) Alternating Overhead Reverse Lunges 95/65 lbs
10 Burpees Over the Barbell

comp: 115/75
free: hrpu/goblet lunges/regular burpees

CASH OUT

2 sets 20 reps (10 each leg)
OH Walking lunges
choose a weight that you can keep form
no more then 135-95

* you should be plenty warmed up for these*

MOBILITY

triceps/hip flexors

Thursday

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Overemphasize volume on all the movements of the open. 

Repeat an open workout 1x week for the first 4 or 5 weeks

Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 

Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
7 Sit Ups

10 Air Squats

BUY IN

RX : 

EMOTM 8 minutes

min 1: 5 power snatch 75/45

min 2: 6-8 burpees over the bar

Comp:

Start at 50% and increase if possible

SKILL

try to get TTB/K2M unbroken, pace the snatches

WOD

10-9-8-7-6-5-4-3-2-1

Knees to midline

1-2-3-4-5-6-7-8-9-10 

Snatch 95/65

free: V-ups; American KBS 35/18

comp: TTB; Squat snatch 135/95

*20 min time cap*

CASH OUT

Run 335m/row 400m x 3

Rest: 45 seconds

MOBILITY

Rotator Cuff

open re-test!

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

21-15-9
KB Goblet Squat
Ring rows
*250m after every row*

BUY IN

Free:
Air squats, one leg lunge, or pistols, as appropriate based on skill level

RX :

Front Squat
3 x 10 @ 60% 1RM
rest ~2 minutes

Comp:
RX

SKILL

One pace for all 15 minutes. Don't let the push ups beat you

WOD

11.2
15 Minute AMRAP
9 Deadlift 155/100
12 HRPU
15 Box Jump 24/20

Scale as necessary for all levels

CASH OUT

4 rounds
:30 HS hold or 25ft HS Walk
8 V-Ups

MOBILITY

hamstrings

Arm day

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

1-2 rds
Row 1k
20 burpees

BUY IN

RX :

Choose one of the following:
A. 3 sets of 10 unbroken Pike Press
B. 4 sets of 8 unbroken Pike Press
C. 5 sets of 6 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 10 unbroken Strict HSPU
B. 4 sets of 8 unbroken Strict HSPU
C. 5 sets of 6 unbroken Strict HSPU
Rest as needed between sets

SKILL

yes, we are trying to overload the arms today. scale as needed to get some rest in.

WOD

Every 3 minutes for 18 minutes (6 rounds)
12 Pull Ups
18 lunge steps
12 S2OH 95/65
18 KBS 53/35

free: ring row/box dips
comp: c2b/alt pistols/115-75/70-53

CASH OUT

tabata DU

MOBILITY

shoulders

Monday

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3 rds
10 high hang cleans 45/35
5 Front Squats 45/35
15 Jumping Jacks 

BUY IN

Free:
EMOTM 8 min
min 1: 7 sit up to stands
min 2: 12 star jumps

RX :

EMOTM 8 min
min 1: 5 power cleans 95-65
min 2: 20-30 DU

Comp:
start @ 50% and build if possible

SKILL

big sets on WB. then try to crush the row

WOD

For time:
60 Wallballs
30 Calorie Row
10 C2B
Rest until the clock reaches 10:00 & repeat

free: burpees
comp: MU

*stagger starts, sub in AAB or run*

CASH OUT

tempo TTB/K2M
2 sets - 7 reps
2 sec up/2 sec hold/2 sec down

MOBILITY

quads

Get Swole

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

3 rds
20-40 DU
10 Thrusters (light!)

BUY IN

Free:
EMOTM 8 min
min 1: KB snatch x16 (8x/arm)
min 2: box step ups

RX :

EMOTM 8 min
min 1: 5 hang power snatch 75/45
min 2: 6-8 box jumps

Comp:
start @ 50% and build if possible

SKILL

open prep, go hard

WOD

9 min AMRAP
10 OHS or FS 75/45
10 HRPU
10 Push Press 75/45

comp: 95/65
free: goblet squat/burpee

CASH OUT

tempo TTB/K2M
2 sets - 6 reps
2 sec up/2 sec hold/2 sec down

MOBILITY

triceps

Bunch of jerks

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

Row/Run 500/435m
3-5 rds of Cindy

BUY IN

RX :

Choose one of the following:
A.  3 sets of 8 unbroken pull-ups
B.  4 sets of 7 unbroken pull-ups
C.  5 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 8 unbroken ring muscle-ups
B.  4 sets of 7 unbroken ring muscle-ups
C.  5 sets of 5 unbroken ring muscle-ups
Rest as needed between sets

SKILL

choose a weight you wont fail

WOD

with a partner or two:

Alternate rowing 500m for 3 rounds each -

The other partner(s) complete AMRAP of push jerk for LOAD

score is total weight lifted

*time cap of 17 minutes , so don't try going slow on the row*

CASH OUT

3 min amrap
burpees to a 6" target

MOBILITY

shoulders

Deadlift Ladder!

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

2 rds:
48' High knee skip
48' broad jump
48' crab walk
48' lateral bear crawl
10 burpees
10 good mornings

BUY IN

Free:
Air squats
One Leg Lunge
Pistols

RX :

Back Squat
3x12 @ 60% 1RM
rest ~2 minutes

Comp:
As RX

SKILL

Lay out weights for easy transitions

WOD

For time:
100 DU
50 WB
25 DL 185/125
75 DU
30 WB
15 DL 205/135
50 DU
15 WB
5 DL 225/155

comp: 205/135; 225/155; 245/185
free: 1:1 SU/ step ups (total) / KB DL - you choose the weights

CASH OUT

4 rounds
:30 HS hold or 25 ft HS Walk
8 V-Ups

MOBILITY

hamstrings

No, your EMOM

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

4 rds
5 cal bike
5 high hang cleans 45/35
7 Push Ups
9 jump air squats

BUY IN

RX :

EMOTM 8 min
min 1: 5 hang power clean 95/65
min 2: 6-8 burpees

Comp:
start @ 50% of HPC and build each round if possible

SKILL

go unbroken

WOD

EMOTM 12
min 1: 12 AKBS 53/35
min 2: 8 Thrusters 75/45
min 3: 12 cal row
min 4: rest

comp: 115/75 - 15 cal
free: step ups 

CASH OUT

run 435m/row 500m x 3
rest 1 min

MOBILITY

quads

Open Prep Starts NOW!

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

It really sucks here...

Today marks the first day of our Open Prep for the 2017 Open season. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

Row 250m
30 Jumping Jacks
20 Arm Circles each way
15 Sit Ups
10 Inch Worm

BUY IN

Free:
Choose one of the following:
A. 3 sets of 10 unbroken Push Ups
B. 4 sets of 8 unbroken Push Ups
C. 5 sets of 6 unbroken Push Ups
Rest as needed between sets

RX :

Choose one of the following:
A. 3 sets of 10 unbroken  Pike Press
B. 4 sets of 8 unbroken Pike Press
C. 5 sets of 6 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 10 unbroken Strict HSPU
B. 4 sets of 8 unbroken Strict HSPU
C. 5 sets of 6 unbroken Strict HSPU
Rest as needed between sets

SKILL

as you go up the ladder, make sure to not go to big of sets on TTB. Do not fail!

WOD

13.4
As Many Reps As Possible in 7 minutes.
3 Clean & Jerk (M=135lbs, F=95lbs)
3 Toes to Bar
6 Clean & Jerk (M=135lbs, F=95lbs)
6 Toes to Bar
9 Clean & Jerk (M=135lbs, F=95lbs)
9 Toes to Bar
12 Clean & Jerk (M=135lbs, F=95lbs)
12 Toes to Bar
15 Clean & Jerk (M=135lbs, F=95lbs)
15 Toes to Bar
18 Clean & Jerk (M=135lbs, F=95lbs)
18 Toes to Bar...

Scaled: 95/65 - K2M
Free: Sit Up to Stand / Mountain Climbers (each leg)

CASH OUT

OH Reverse lunges - 2 sets of 20 reps (10 each leg)
choose a weight that you can keep form
*no more then 135-95*

MOBILITY

everything