Wed Nes Day

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

5 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats
5 ring row

BUY IN

RX:
EMOTM 6 min
5 squat cleans 115/75

Comp:
EMOTM 6 min
5 squat cleans 165/115

SKILL

Get those cals!!

WOD

EMOTM x 16:
Minute 1: 12 Box Jumps (24/20")
Minute 2: 10 Calorie Bike/15 Calorie Row
Minute 3: 15 Wallballs (20/14#)
Minute 4: 15 Calorie Row/10 Calorie Bike

*if no bike or rower...run 100m/35 DU

CASH OUT

HSPU/Pike Press
3 x 8
*practice kipping*

MOBILITY

shoulders

Double

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows
2 rds
5 High Hang Snatch
3 Strict Pull-ups

BUY IN

RX:
EMOTM 6 min:
4 squat Snatch 75/45

Comp:
EMOTM 6 min:
4 squat Snatch 95/65

SKILL

let this hurt, push hard

WOD

21-15-9
Thruster 75/45
Pull-up
*50 DU after each round*

Comp = 95/65 and C2B

CASH OUT

5 x 10
Superman w/ 3 sec hold
hollow hold 5 seconds

MOBILITY

quads

Mundae

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Rows

BUY IN

RX:
C2B x 12
3 Wall Walks
20 Walking Lunges each leg

Comp:
Muscle-Ups x Max Reps in 45 seconds
Handstand Walk x 10 meters
Alternating Pistols x 16-20 reps

SKILL

can you get 7+ rounds?

WOD

10 min AMRAP:
5 S2OH 115/75
10 Deadlift 115/75
15 K2M

comp: 135/95 and TTB

CASH OUT

2-3 rds
Snatch-Grip Romanian Deadlift x 6-8 reps
Barbell Roll-Outs x 12-15 reps

MOBILITY

hamstring w/ strap

17.1

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
4 Alt KB/DB Snatch
10 Air Squats
12 Cal Row

BUY IN

Get your HR up prior to 17.1

SKILL

Understand the WOD!

WOD

COMP:
17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

SCALED:

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 35-lb. dumbbell and 20-in. box
Women use 20-lb. dumbbell and 20-in. box
*step overs okay*

Time cap: 20 minutes

CASH OUT

N/A

MOBILITY

SHOULDERS!!!

Rest? Day

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
5 hang power cleans 45/35
8 sit ups
10 jumping squat jacks
24' inch worm

BUY IN

RX:
EMOTM 8 min
5 power cleans 115/75

Comp:
EMOTM 8 min
5 power cleans 165/115

SKILL

70-80% effort for everything

WOD

2-3 rds NOT for time:
1000m row
800m run
75 DU
rest as needed between exercises

CASH OUT

N/A

MOBILITY

extra everything for 17.1

Core Day

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
15-20 DU
10 superman
8 Push Up to downdog
w/ 5 sec hold
:30 sec hollow hold

BUY IN

Free:
As RX

RX:
Strict Press
3 x 8 reps
50-60% 1RM

Comp:
As RX

SKILL

find a way to be efficient

WOD

27-21-15-9
K2M
Overhead Squats or Front Squats 95/65
Over-the-Bar Burpees

comp: TTB/115-75

CASH OUT

2 sets
5-8 strict ring to sternum pull ups

MOBILITY

hip flexors and abs

It's not that cold...

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

5 min emotm
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

Free:
as RX
w/ KB

RX:
EMOTM 8 min:
4 Power Snatch 75/45

Comp:
EMOTM 8 min:
4 Power Snatch 95/65

SKILL

Get the pull ups in largest sets possible

WOD

Three rounds for time of:
Run 400 Meters
10 Pike Press
15 Pull-Ups
20 Walking Lunges w/ goblet hold 53/35

comp: sHSPU/c2b/alt pistols

CASH OUT

3 rounds x 10 reps
Barbell Row AHAP

MOBILITY

lats

It's almost time...

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

Free:
as RX
w/ KB

RX:
Deadlift:
work up to a heavy 5RM - TNG

Comp:
as RX

SKILL

Go UB on the wall balls and crush the burpees!

WOD

For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees

CASH OUT

plank w/ feet elevated
3 x 1 min
rest as needed

MOBILITY

quad smash

1 week out...

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

Full Burgener with empty barbell or PVC

BUY IN

Free:
EMOTM 8 min
min 1: 5x KB overhead squat
min 2: jump rope

RX:
EMOTM 8 min
min 1: 6 hang squat snatch 75/45
min 2: 20-30 DU

Comp:
start @ 50% and build if possible

SKILL

work in teams or have some start on rower to offset each other

WOD

AMRAP 18:
30 Push Jerks 95/65
30 Box Jumps 24/20
30 Cal Row
30 K2M

comp: 115-75/TTB

CASH OUT

none, extra mobility. prep for 17.1

MOBILITY

head, shoulders, knees and toes

Thruster , I barely know her

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 rd
Row 1k
20 burpees

BUY IN

RX :
Choose one of the following:
A.  3 sets of 6 unbroken c2b
B.  4 sets of 5 unbroken c2b
C.  5 sets of 4 unbroken c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 6 unbroken bar muscle-ups
B.  4 sets of 5 unbroken bar muscle-ups
C.  5 sets of 4 unbroken bar muscle-ups
Rest as needed between sets

SKILL

small,consistently paced sets on thrusters

WOD

For time:
100 Double Unders
27 Thrusters 75/45
30 Bar Facing Burpees Over the Barbell
27 Thrusters 75/45
100 Double-Unders

comp: 95/65

CASH OUT

KB split squats w/ foot on box
2 sets x 8 reps each side ahap

MOBILITY

everything

Humpin' It

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 rds:
1 min of assault bike
1 min on rower 80% effort
30 sec kipping practice (no Pull-Ups)
1 min Plank
30 sec Alt Lunges

BUY IN

Free:
Air squats or one leg lunge
4 sets x 20/10 reps

RX:
Back Squat
5 x 5 @ 70% 1RM
rest ~2 minutes

Comp:
as RX

SKILL

go hard or go home!!!

WOD

21-15-9:
KB Snatch 53/35
Box Jump-Overs 24/20

comp: 30-24/70-53

CASH OUT

row 10 cal x 5
rest 2:1

MOBILITY

shoulders and quads

Clean 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

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats
24' spiderman lunges
24' straight leg walk
24' side lunge each way

BUY IN

RX :
EMOTM 8 min
min 1: 6 Hang Squat Cleans 95/65
min 2: max cal row or bike

Comp:
start @ 50% and build if possible

SKILL

pace the g2oh, don't lose grip

WOD

amrap 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (135/95 lbs)

comp: 155/105

CASH OUT

immediately followed by 5 min to 1rm clean

MOBILITY

lats

Mon Day Fun 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

3 rds
20 DU
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Free:
Choose one of the following:
A. 4 sets of 15 unbroken hand release push ups
B. 5 sets of 12 unbroken hand release push ups
C. 6 sets of 9 unbroken hand release push ups
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

can you go unbroken?!?

WOD

15-12-9 reps for time of:
K2M
Wall-ball shots, 20-lb. ball
Thrusters 75/45

comp: ttb/95-65

CASH OUT

3x max effort AKBS 53/35
rest 1 min between sets

MOBILITY

quads

15.4

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
5 High hang cleans 45/35
5 Front Squats 45/35
7 Push Press
15 Jumping Jacks

BUY IN

Free:
Choose one of the following:
A.  3 sets of 6 ring rows
B.  4 sets of 5 ring rows
C.  5 sets of 4 ring rows
Rest as needed between sets

RX:
Choose one of the following:
A.  3 sets of 6 c2b
B.  4 sets of 5 c2b
C.  5 sets of 4 c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 6 unbroken bar muscle-ups
B.  4 sets of 5 unbroken bar muscle-ups
C.  5 sets of 4 unbroken bar muscle-ups
Rest as needed between sets

SKILL

break up the HSPU so you don't fail

WOD

15.4

As Many Reps As Possible in 8 Minutes
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

Cleans M=185lbs, F=125lbs)

CASH OUT

immediately followed by 4rm tng power snatch
*3 attempts*

MOBILITY

everything

Snatch

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
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
7 sit ups
9 push ups

BUY IN

RX :
EMOTM 8 min
min 1: 6 power snatch 75/45
min 2: 6-8 K2M/TTB

Comp:
start @ 50% and build if possible

SKILL

hold on to those OHS as long as possible

WOD

3RFT:
30-24-18 OHS (95/65#)
15-12-9 Over-the-Bar Burpees

comp: 115/75

CASH OUT

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

MOBILITY

lats

Hump 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 rds:
48' monster walk
48' lunge to high knee skip
48' crab walk
48' duck walk
10 burpees

BUY IN

Free:
Goblet Squat, same reps. AHAP

RX:
Front Squat
5 x 6 @ 67% 1RM
rest ~2 minutes

Comp:
as RX

SKILL

long wod, pace it

WOD

Five rounds for time of:
24 Kettlebell Swings 53/35
12 Alt Reverse Lunges with KB Goblet Hold 53/35
12 Box Jumps 24/20

comp: 70/53

CASH OUT

3 rounds
:30 feet elevated plank or 25ft HS Walk
5 OHS - medium weight

MOBILITY

hip flexors

Guerke favorite: Hard and Fast

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

3-5 rds of Cindy
20 DU after every round

BUY IN

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

try to go UB

WOD

EMOM x 12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B

CASH OUT

row 50 cal AFAP
1 time only, max effort

MOBILITY

quads

Happy Monday

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

Complete in a circuit 3x
40 sec work / 20 sec rest
Air Squats
Alt Lunges
Back Ext (superman)
Plank

BUY IN

Free:
min 1: 10x overhead swings
min 2: 8 box step overs

RX:
EMOTM 8 min
min 1: 6 power cleans 95/65
min 2: 6 burpee box jump overs

Comp:
start @ 50% and build if possible

SKILL

do not go too fast too early

WOD

amrap 12 minutes of:
9 Deadlifts 135/95
7 C2B
5 Squat Cleans 135/95

comp: 205-145/Bar Muscle-Ups

CASH OUT

for time:
200 DU
*5 burpees every mess up*

MOBILITY

hamstrings

DRESS WARM

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
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 DU

BUY IN

Free:
4 rounds
90 sec swings, 30 sec rest

RX:
EMOTM 8 min
min 1: 6 squat snatch 95/65
min 2: 8-10 box jumps

Comp:
start @ 50% and build if possible

SKILL

keep hr down so you can breathe and squat

WOD

Three rounds for time of:
Run 400 Meters
12 Front Squats 135/95
12 K2M

comp: 185-135/TTB

CASH OUT

3 rounds
:30 L-sit or 25ft HS Walk
8 ring dips

MOBILITY

hip flexors

Pace the 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

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
6 Ring Rows
:20 sec hollow hold

BUY IN

RX :
Choose one of the following:
A.  4 sets of 7 unbroken pull-ups
B.  5 sets of 6 unbroken pull-ups
C.  6 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  4 sets of 7 unbroken muscle-ups
B.  5 sets of 6 unbroken muscle-ups
C.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets

SKILL

break up the reps anyway to work consistently throughout.
(i.e - 10 swings, 5 bjo every minute)

WOD

For time:
100 aKBS 53/35
100 Box Jump Overs 24/20

*20 DU EMOTM*

CASH OUT

row 40 cal AFAP x 2
rest 1:1

MOBILITY

hamstring with strap