Monday:  February 24, 2019

Warm-Up(0:00 – 15:00)
Mobility:  30 Duck Walk Steps

3 Rounds
8 S-Arm DB Squat Clean Thrusters (4/arm)
10 Strict Hanging Knee Raises
8 Burpees Over the DB

Strength(15:00 – 30:00)
Front Squat: Establish a 4RM Front Squat.

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
4 Rounds
12 DB Squat Cleans
12 Situps
12 DB Push Presses
12 Situps

Performance
4 Rounds
12 Squat Cleans 135/95lbs
7 Toes to Bar
12 Push Presses 135/95lbs
7 Toes to Bar

Option 2:Power cleans at 95/65lbs on the barbell

Competition
4 Rounds
12 DB Squat Cleans 50/35s
7 Toes to Bar
12 DB Push Presses 50/35s
7 Toes to Bar

 

Optional Workouts of the Week

Option 1:
Open 15.5
27-21-15-9
Row cals.
Thrusters 95/65lbs

Option 2:
15 Devils Press
25 Burpees
15 DB Busters (DB burpee to cluster)
25 Air Bike Cals

No comments.

Saturday, Feb. 22, 2020

JaxFit

AMRAP 22
2-4-6-reps increasing by 2 each round*
HSPU (mod w/pushups)
C2B (mod w/pullups/RR) (or 1,2,3 of BMU)
Bar facing burpees
Deadlifts (135/95)

*1 bear complex after each round w/same wt as DL

No comments.

Friday:  February 21, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Double LAX Ball T-Spine Smash, 2:00

20 Banded Good Mornings
20 Deadbugs

Strength/Skill(15:00 – 35:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(35:00 – 47:00)

Fitness/Performance
AMRAP 1:00
Max Rep Calorie Row/Bike/Ski
3:00 Rest
AMRAP 2:00
Max Rep Calorie Row/Bike/Ski
3:00 Rest
AMRAP 3:00
Max Rep Calorie Row/Bike/Ski

Competition
AMRAP 1:00
Max Rep Calorie Row
3:00 Rest
AMRAP 2:00
Max Rep Calorie Row
3:00 Rest
AMRAP 3:00
Max Rep Calorie Row

No comments.

Thursday:  February 20, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Doorway Stretch, 1:00/side

2 Rounds
Row 200m
15 Push Ups

Strength/Skill(20:00 – 35:00)
Bench Press 6×3 at moderate weight to focus on explosiveness.

WOD(40:00 – 52:00)

Fitness
Every 4 Minutes for 12 Minutes
15 Burpees
15 KB Swings
15 Situps
Rest remaining*

*Score is your slowest round.

Performance
Every 4 Minutes for 12 Minutes
20 Burpees
10 Power Cleans 135/95lbs
10 Toes 2 Bar
Rest remaining*

*Score is your slowest round.

Option 2:  115/75lbs on the barbell

Competition
Every 4 Minutes for 12 Minutes
20 Burpees
10 Power Cleans 155/105lbs
2 Rope Climbs
Rest remaining*

*Score is your slowest round.

No comments.

Wednesday:  February 19, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Front Rack Elbow Pointers, 1:00

20 Empty Bar Hang Clusters
15/9 Calorie Bike Sprint

Then:
Tall Clean Warmup (3 Reps in each position + Jerk the last rep) followed by
3 Power Position Squat Cleans + 1 Jerk
3 High Hang Squat Cleans + 1 Jerk
3 Low Hang Squat Cleans + 1 Jerk

Strength/Skill(20:00 – 40:00)
Every 2:30 for 15 Minutes
2 Clean and Jerks AHAP

WOD(45:00 – 57:00):  Strict 12:00 Time Cap

Fitness
For Time
80 Single Unders
20 Wall Balls
40 Single Unders
15 Wall Balls
10 Single Unders
10 Wall Balls

Performance
For Time
100 Double Unders
40 Empty Bar Thrusters 45/35lbs
60 Double Unders
30 Empty Bar Thrusters
20 Double Unders
20 Empty Bar Thrusters

Competition
For Time
100 Double Unders
40 Thrusters 75/55lbs
60 Double Unders
30 Thrusters 75/55lbs
20 Double Unders
20 Thrusters 75/55lbs

No comments.

Tuesday:  February 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Lunge and Reach, 20 reps total

3 Rounds
10 S-Arm OH DB Reverse Lunge Steps (5 each arm)*
7 Strict Pull Ups
:10 AAB or Row Sprint

*If the S-Arm OH DB lunge is a new movement, stay light on the DB

Strength/Skill(15:00 – 35:00)
Power snatch:  6×3 (either touch and go or short resets between reps) – work to a heavy triple.

WOD(40:00 – 56:00):  Strict 16:00 Time Cap

Fitness
6 Rounds
6 Burpees
6 Box Step Ups
6 Alternating DB Snatch

Performance
10 Rounds
4 Burpees over the bar
6 Front rack lunges 75/55lbs
8 Power snatch 75/55lbs

Option 2:  Reduce the weight on the barbell

Competition
10 Rounds
4 Burpee Box Jumps 24/20″
8 Single DB Box Step Up 24/20″ w/ 50/35lbs
12 Alternating DB Snatch 50/35lbs

No comments.

Monday:  February 17, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Pigeon/Banded Pigeon Pose, :90/side

2 Rounds
20 Russian KB Swings
20 Plank Plus
Then,
20 burpees AFAP

Strength(15:00 – 30:00)
Front Squat: Establish a 4RM Front Squat.

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
5 Rounds
200 m Row
10 DB Push Press
10 Ring Rows

Performance
5 Rounds
250 m Row
10 Push Press 115/75lbs
10 C2B Pullups

Option 2: 95/65lbs on the PP and regular pullups

Competition
5 Rounds
250 m Row
10 Push Press 135/95lbs
5 Bar MU

Optional Workouts of the Week

Option 1:
Open 13.4
AMRAP 7 – Climb the ladder
3 Clean & Jerks 135/95lbs
3 Toes 2 Bar
6 Clean & Jerks 135/95lbs
6 Toes 2 Bar
9 Clean & Jerks 135/95lbs
9 Toes 2 Bar
12/12, etc.

Option 2:
250 m Row
20 KB Swings
20 Burpees
20 KB Swings
250 m Row

No comments.

Saturday: Feb. 15, 2020

JaxFit

50 WB buy in, then:
3 Rounds of
9 Deadlift (185/135lbs)
9 Bike Cals
9 Burpees
Run 3 laps (one time), then:
2 Rounds of
12 Deadlift (155/115lbs)
12 Bike Cals
12 Burpees
Run 2 laps (one time), then:
1 Round of
15 Deadlift (135/95lbs)
15 Bike Cals
15 Burpees
Run 1 lap

No comments.

Friday:  February 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Doorway Stretch, :90/side

2 Rounds
12 Empty Bar (or PVC) Muscle Snatches
12 Empty Bar (or PVC) OH Squats
:30 Ring Support or Bottom of Push Up Hold

Strength/Skill(15:00 – 35:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
20 Air Squats
6 Banded pullups
20 OH Walking Lunges
6 Banded Pullups

Performance
AMRAP 10 Minutes
20 Air Squats
4 C2B Pullups
20 OH Squats 45/35lbs (don’t drop the barbell)
4 C2B Pullups

Option 2: Regular pullups

Competition
AMRAP 10 Minutes
20 Air Squats
2 Ring Muscle Ups
20 OH Squats 75/55lbs
2 Ring Muscle Ups

No comments.

Thursday:  February 13, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Calf/Achilles Smash, 1:00/leg

4 Rounds:
20 seconds on with a 10 second transition
Box Step Ups (jumps on the last round)
DB Snatch
Hollow Rocks

Strength/Skill(20:00 – 30:00)
Spend this time warming up the movements for the chipper.

WOD(30:00 – 60:00) Strict 30:00 Time Cap

Fitness
For Time
20 Burpee Box Jumps
30 DB Front Rack Walking Lunges
40 DB Snatch
30 Situps
20 Pushups

Performance
For Time
20 Burpee Box Jumps 24/20″
40 Step Ups w/ 1-DB 50/35lbs
60 DB Snatch 50/35lbs
40 Toes to Bar
20 HSPU

Option 2:  Reduce the weight on the DB and do 20 DB Push Press instead of HSPU

Competition
For Time
100 Box Jumps 24/20″
80 Step Ups w/ 1-DB 50/35lbs
60 DB Snatch 50/35lbs
40 Toes to Bar
20 Strict HSPU

No comments.

Wednesday:  February 12, 2019

Warm-Up(0:00 – 20:00)
Mobility:  20 Duck Walk Steps to 20 Air Squats to 20 Duck Walk Steps

2 Rounds
12 Empty Bar Good Mornings
10 Empty Bar Front Squats
8 Bar Facing Burpees FAST

Then:
Tall Clean Warmup (3 Reps in each position)
5 Power Position Squat Cleans
5 Hang Squat Cleans

Strength/Skill(20:00 – 40:00)
Hang Squat Clean: Spend 15 minutes working to a heavy single (or 1RM if you’re feeling it)

WOD(45:00 – 53:00):

Fitness
AMRAP 8 Minutes
8 Burpees
8 KB SDHLP
8 Goblet Squats

Performance
AMRAP 8 Minutes
8 Lateral Burpees Over the Bar
8 Power Clean 115/75lbs
8 Front Squats 115/75lbs

Option 2: 95/65lbs on the barbell

Competition
AMRAP 8 Minutes
8 Bar facing burpees
8 Power Cleans 135/95lbs
8 Front Squats 135/95lbs

No comments.

Tuesday:  February 11, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Internal Shoulder Rotation Stretch, :60/side

3 Rounds
:30 AAB
10 Light Double DB Presses
Then, 3:00 max distance HS walk in 25’ increments (if you’re still working on HS walks, do HS holds, or pike pushup hold on a box, etc.)

Strength/Skill(15:00 – 35:00)
5 Rounds,
Strict Press Drop Sets
2 Reps
4 Reps
6 Reps

Perform two reps, rack the bar quickly and remove some weight, then go into your set of four, then rack the bar remove more weight, then go into your set of six, then rest.

WOD(40:00 – 55:00):

Fitness
Every 3:00 for 15:00
20/15 Cal Bike/Row/Ski
AMRAP Single Unders in remaining time

Performance
Every 3:00 for 15:00
25/18 Cal Bike/Row/Ski
AMRAP Double Unders in remaining time

Competition
Every 3:00 for 15:00
30/21 Cal Bike
AMRAP Double Unders in remaining time

No comments.

Monday:  February 10, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Wrist Forearm Stretch and 1:00 Tricep/Lat Smash, 1:00/side

2 Rounds
15 Russian KB Swings
Row 250m

Strength(15:00 – 30:00)
Front Squat: Establish a 4RM Front Squat.

WOD(35:00 – 55:00)

Fitness
5 Cycles of:
AMRAP 2
15/10 Cal Row/Bike/Ski
10 DB Hang Power Cleans
Rest 2:00

Performance/
5 Cycles of:
AMRAP 2
20/16 Cal Row/Bike/Ski
10 Hang Power Cleans 135/95lbs
Rest 2:00

Option 2:  95/65lbs on the barbell

Competition
5 Cycles of:
AMRAP 2
20/16 Cal Row
10 Hang Power Cleans 165/110lbs
Rest 2:00

Optional Workouts of the Week

Option 1:
Open 13.5
In 4 Minutes Complete*:
3 Rounds of
15 Thrusters 100/65lbs
15 C2B Pullups

*If you complete 3 rounds in 4 minutes, your time extends to 8 minutes.  If you complete 6 total rounds in 8 minutes, your time extends to 12 minutes, etc.

Option 2:
5 Rounds
7 Hand Release Pushups
14 Situps
21 Air Squats

No comments.

Friday:  February 7, 2019

Warm-Up(0:00 – 10:00)
Mobility:  Banded Internal/External Rotations, 20/arm

2 Rounds
10 Spidermans
10 Dive bomber pushups
10 Second bike/row (all-out effort)

Strength/Skill(10:00 – 25:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(30:00 – 54:00):

Fitness/Performance/Competition
Monostructural intervals for Cals.
24 Minutes:
1:00 Work
1:00 Rest
Calorie accumulation ( if desired, alternate between Bike/Row/Ski etc.)

No comments.

Thursday:  February 6, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Hanging Shoulder Opener, 1:00/arm

2 Rounds
16 Alternating DB Snatches
16 Goblet Squats
6 Strict Pull Ups (or negatives if you’re still working on strict pullups)

Followed by:
Tall Snatch Warm Up, 3 reps in each position
3 Power Position Snatches
3 Hang Snatches, above knee
3 Low Hang Snatches, below knee

Strength/Skill(20:00 – 35:00)
Every :90 for 9 Minutes
1 Squat Snatch (heavy single – somewhere around 80-85%)*

*If you’re still working on the squat snatch, let’s do power snatch today.

WOD(40:00 – 49:00)

Fitness
AMRAP 9 Minutes
40 Lunges
30 Sit Ups
20 Push Ups
10 Alternating DB Snatches

Performance
AMRAP 9 Minutes
40 Lunges
30 Sit Ups
20 Push Ups
10 Power Snatches 135/95lbs

Option 2:  Reduce the weight to 95/65lbs

Competition
AMRAP 9 Minutes
40 Lunges
30 Sit Ups
20 Push Ups
10 Power Snatches 155/105lbs

No comments.

Wednesday:  February 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20-30 PVC (or empty barbell) good mornings.

AMRAP 6 minutes, at a steady pace
5 Scap Pull Ups
5 Kip Swings
10 KB RDLs
20 Single Unders

Strength/Skill(15:00 – 30:00)
Deadlift: 5×5 (work to a heavy set of 5)

WOD(30:00 – 55:00):

Fitness
AMRAP 15 Minutes
60 Single Unders
15 Kettlebell Swings
10 Ring Rows

Performance
AMRAP 15 Minutes
40 Double Unders
10 Kettlebell Swings 53/35lbs
10 Pull Ups

Competition
AMRAP 15 Minutes
40 Double Unders
10 Kettlebell Swings 70/53lbs
10 C2B Pull Ups

No comments.

Tuesday:  February 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch stretch, 1:00/side

2 Rounds
16 S-Arm DB Thrusters (8/arm)
10 Shoulder Swimmers
:60 Freestanding HS Hold Practice

Followed by:
2×5 Devil’s Press, light/moderate weight

Strength/Skill(15:00 – 35:00)
Every 2 Minutes for 10 Minutes
10 Devils Presses AHAP

WOD(40:00 – 55:00):  Strict Time Cap of 15:00

Fitness
For Time
30 Push Ups
40 Box Jumps
50 Wallballs 20/14lbs

Performance
For Time
30 HSPU
50 Box Jump Overs 24/20″
70 Wallballs 20/14lbs

Option 2:  30 dips instead of 30 HSPU

Competition
For Time
30 Strict HSPU
50 Box Jump Overs 24/20″
70 Wallballs 20/14lbs (heavy ball optional)

No comments.

Monday:  February 3, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Pausing glute bridges (3 second pause in the bridge – be sure to squeeze your glutes)

2 Rounds
10 Air Squats
20 Dead Bugs
:30 Air Bike Cals

Strength(15:00 – 35:00)
Front Squat:  Establish a 4RM Front Squat.

WOD(40:00 – 50:00) Strict Time Cap of 10:00

Fitness
2 Rounds
20/14 Calorie Row
20 DB Push Press (two DB)

Performance/
2 Rounds
25/16 Calorie Bike/Row/Ski
25 Push Press 115/75lbs

Option 2:  95/65lbs on the barbell

Competition
2 Rounds
25/16 Calorie Bike
25 DB Push Press 50/35lbs (two DB)

Optional Workouts of the Week

Option 1:
Open 11.3*
AMRAP 5
Squat Clean & Jerk 165/110lbs
*One rep for the squat clean and one rep for the jerk.

Option 2:
150 m Row
9 Back squats 155/105lbs
300 m Row
15 Back squats
450 m Row
21 Back squats

No comments.

Friday:  January 31, 2019

Warm-Up(0:00 – 10:00)
Mobility:  Banded Internal/External Rotations, 20/arm

AMRAP 5 Minutes
10 Box Jumps
:30 Freestanding HS hold
10 Kip Swings
:30 Plank Plus

*If you’re still working on your HS holds, use a wall, box, etc. to get you on your hands.

Strength/Skill(10:00 – 30:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(35:00 – 57:00):  Strict Time Cap of 22:00

Fitness
8 Rounds
8 Box Jumps 24/20″
8 Sit Ups
8 Push Ups
8 KB Sumo Deadlift High Pulls

Performance
10 Rounds
8 Box Jumps 24/20″
6 Toes to Bar
4 Handstand Push Ups
2 Power Cleans 155/105lbs

Option 2:  Modify the HSPU to 8 regular pushups and 135/95lbs on the barbell.

Competition
12 Rounds
8 Box Jumps 24/20″
6 Toes to Bar
4 Deficit Handstand Push Ups (45/25lb plates)
2 Power Cleans 185/125lbs

No comments.

Thursday:  January 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Squat hold, 2:00

2 Rounds
20 Banded Good Mornings
20 Lateral/Cossack Squats
10/7 Calorie AAB

Strength/Skill(15:00 – 35:00)
Deadlift:  8×3

Stay on the lighter side today and focus on controlled movement for quick sets of three.

WOD(40:00 – 52:00) Strict Time Cap of 12:00

Fitness
24-20-16
Cal Row/Bike (16-12-8 for women)
Alternating DB Snatch
Air Squats

Performance
15-12-9
Cal Bike (9-7-5 for women)
Power Snatch 95/65lbs
Overhead Squats 95/65lbs

Option 2:  Reduce the weight to 75/55lbs

Competition
15-12-9
Cal Bike (9-7-5 for women)
Power Snatch 115/75lbs
Overhead Squats 115/75lbs

No comments.