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TODAY'S WORKOUT

03.31.2016

3/31/2016

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WARMUP
WITH AN EMPTY BARBELL
2x
8 DEADLIFT
8 BO ROW
8 HANG CLEAN
8 PUSH PRESS
8 FRONT SQUAT
8 CURLS
8 TRI EXTENSION

FITNESS
1)FLOOR PRESS 5X5
2)CLEAN 4X4
3A)5X20 LATERAL PLYO SKI HOPS
3B)5X3 SHIN HOP TO BROAD JUMP
3C)5X:45 KB GOBLET SQUAT HOLD (53/35)


PERFORMANCE
1-8x100M MAX EFFORT ROW; REST :60 
2A-3x10 UPRIGHT ROW @65/45
2B-3x10 STRICT PRESS @65/45
2C-3x10 SITUPS
*there is no rest between a-b-c; rest :30 between repeating, reps and movements should be seamless from one to the next
​

WOD
"CHELSEA"
EMOM 30
5 PULLUPS
10 PUSH-UPS
15 SQUATS
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03.30.2016

3/30/2016

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WARMUP
CROSSOVER

FITNESS
1)DEADLIFT 5RM
2)PUSH PRESS 5RM 
3A)5X5 WALL WALKS 
3B)5XMAX DIPS

PERFORMANCE
1) BLOCK CLEAN - 2@50,2@60,2@70, 3X2@76
2) BLOCK CLEAN PULL - 3X3@85
3)3x:30/:30 AIR SQUAT/AIR SIT (hold in squat position, Hams cannot touch calves.
4)3x:30/:30 TTB/DEAD HANG

WOD
5 ROUNDS
20 FRONT SQUAT @ 45
15 HR PUSH-UPS
10 OHS @ 45
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03.29.2016

3/29/2016

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WARMUP
1:00 JUMP ROPE
2x10 PLATE FRONT RAISE
2x10 PLATE LAT RAISE
2x10 PLATE PRESS
2x10 BENTOVER REVERSE FLY
2x10 PLATE UPRIGHT ROW

FITNESS
1)SNATCH 5X3
2)SQUAT 3X5 
3A)5X100' PLATE OH WALKING LUNGE (AHAP KEPT LOCKED OUT)
3B)5XMAX STRICT PULL UPS OR RING ROWS (GET 8 OR MORE)

PERFORMANCE
1-BSQ: 10@60,8@70,6@80,4@85,2@90
2-4x1 3 POSITION SNATCH
3a-3x10 DB BOX JUMP @ 20"
3b-3x5 PISTOLS
3c-3x3 SEATED BOX JUMP
​
WOD
10 AMRAP
10 HANG POWER CLEAN @95/65
10 SHOULDER TO OVERHEAD @95/65
*attempt to complete as follows
Strict press; if no longer can strict press than push press, if no longer can push press than push jerk.....attempt same progression each round. Load is pretty light so majority should be strict presses
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03.24.2016

3/24/2016

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WARMUP
1:00 JUMP ROPE
2x10 PLATE FRONT RAISE
2x10 PLATE LAT RAISE
2x10 PLATE PRESS
2x10 BENTOVER REVERSE FLY
2x10 PLATE UPRIGHT ROW

FITNESS
1)PRESS 5RM
2)FRONT SQUAT 3X5
3A)5XMAX CHEST ELEVATED ON BAR PUSH UP (KNEE LEVEL)
3B)5X20 ONE ARM KB ROW (10L/10R)
3C)5X20 BARBELL CURL (45/30)


PERFORMANCE
1-4x2 CLEAN @ 70
2-4x2 THRUSTER
3a-4x250M ROW
3b-4x5 MAX DISTANCE BROAD JUMP
​

WOD
10 AMRAP
1 KB SNATCH AT 53/35
3 OHS
5 PUSH PRESS
*Alternate arms each round. Count total rounds
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03.23.2016

3/23/2016

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WARMUP
7 DECK OF CARDS

FITNESS
1)DEADLIFT 5RM
2)POWER CLEAN 4X4
3A)5X5 MANUAL RESISTANCE HAMSTRING + DYNAMIC PUSHUP
3B)5X200' SPRINT, TOUCH AT EACH C.O.D. 
3C)5X15 HOLLOW ROCKS


PERFORMANCE
1-4x2 SNATCH @ 70
2-4x5 DEFICIT SNATCH DEADLIFT @ 95
3a-3x10 BO ROW @95-135/55-95
3b-3x10 SL RDL @95-135/55-95

WOD
5 ROUNDS
3 R. MUSCLE UPS
5 STRICT HAND STAND PUSH-UPS
7 ANKLES TO BAR
*throughout the Open, each of these have been seen, scale accordingly. R. stands for ring

IF TIME PERMITS
100 PLATE TRICEP EXTENSIONS @ 45/25
-60 SEC FLR EVERY BREAK
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03.22.2016

3/22/2016

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WARMUP
3x5 JUNKYARD DOG WARMUP
​

WOD
3 ROUNDS
3 MIN AMRAP 
10 THRUSTER @ 95/65
20 DOUBLE UNDERS
*rest 2:00 between rounds

FITNESS
1)POWER SNATCH 4X4
2)SQUAT 3X5 (ADD 5LBS)
3A)5X3 NINJA ROLL UP TO VERTICAL JUMP FOR HEIGHT
3B)5X5 CONSECUTIVE BROAD JUMP
3C)5X16 GET UP SITUP (HEAVY, SLOW, CONTROLLED)


PERFORMANCE
1-BACK SQUAT ; 10@60, 8@70, 6@80, 4@85, 2@90
2-4x1 JERK
3-4x3 JERK @ 60% OF ABOVE
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03.21.2016

3/21/2016

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WARMUP
2x5 WALL SQUAT
2x10 JUMP SQUAT
2x5 GOB SQUAT @53/36
2x10 SINGLE LEG KB DEADLIFT (5/5)@53/35

THEN

30-20-10
STRICT BENT OVER ROW @ 95/65
PUSH PRESS @ 95/65

THEN

5 ROUNDS
5 HANG CLEAN @ 95/65
5 PRESS @ 95/65
:30 WALL SIT

REST 1:00

5 ROUNDS
5 PROPER PUSH-UP
5 OVERHEAD TRI XTENSION @45/25 
5 PLYO PUSH-UP

REST 1:00

5 ROUNDS
5 KB SQUAT JUMP @ 53/36
5 KB SWING
100' SINGLE ARM OVERHEAD WALK (50R/50L) 

REST 1:00
​

5 ROUNDS
5 BURPEES
5 GOBLET SQUAT @ 53/35
10 JUMPING LUNGE 
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03.17.2016

3/17/2016

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WARMUP
CROSSOVER

FITNESS
1)SQUAT 3X5
2)POWER CLEAN 5X3
3A)5X100' SLED PUSH (+135/90)
3B)5XMAX SUPERMAN HOLD
3B)5XMAX IRONMAN HOLD 


PERFORMANCE
1) BACK SQUAT: 1X8 @ 75, 1X5 @ 85, 1X3 @ 90, 1X3 @ 95, 1X3 @ 95
2) 4X3 PUSH PRESS
3) 5X3 PAUSE FRONT SQUAT

WOD
"CHIEF"
​

5 ROUNDS 
3 MIN AMRAP OF
3 POWER CLEANS @ 135/95
6 PUSHUPS
9 SQUATS  
REST 1:00
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03.16.2016

3/16/2016

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WARMUP
3xJW 
THEN
500M ROW

FITNESS
1)FLOOR PRESS 3X5
2)BENT OVER ROW 5X10
3A)5X1:00 MAX RING CIRCLES
3B)5X1:00 MAX OH SIT UPS (25/10)


PERFORMANCE
1-5x1. SNATCH
2-5x1 CLEAN AND JERK
3A-3x10 SINGLE LEG RDL @ 60 OF CJ
3B-3x10 STIFF LEGGED DL @ 60 OF CJ

WOD
FOR TIME
21-15-9-15-21
SDHP @95/65
PUSH-UPS


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03.15.2016

3/15/2016

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WARMUP
4x50' HIGH KNEE SKIP
3x10 JUNKYARD DOG 

FITNESS
1)FRONT SQUAT 4X4
2)POWER SNATCH 4X4
3A)3XMAX STRICT T2B OR HANGING LEG RAISE
3B)3XMAX SIDE PLANK (EACH SIDE)


PERFORMANCE
1-BSQ; 8@65,8@70,6@80,6@85
2A-4x4 WEIGHTED PULL-UP
2B-4x5 FSQ @ 60-70-75-80

WOD
-3 AMRAP OF HSPU OFF BOX

-REST 2:00

-5 AMRAP 
10 WB SITUPS @ 20/14
10 SHOULDER TOUCHES

-REST 2:00
​

-3 AMRAP OF WB @ 20/14
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"Squat, jump, climb, throw, lift." Greg Glassman
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