Tuesday, 021114

A. "13.2"
10 min 
5 s to oh (115/73)
10 dl 
15 box jumps (24/20)
B. EMOM x 12
Odd: 5-10 HSPU
Even: 8-12 T2B

Add In; AM OR PM if time
:20 on 95%
:40 on 60%

x 14-18 min on Rower

+
BB Row , 8-10 reps x 4 sets

+
Band Scap Work  

Monday, 021014

am: 
A.
:30 on @93%
:30 on EASY
x 10 minutes
+
B. Clean & Jerk - climb to heavy TnG Triple in 10 minutes only
+
20 alt TGU; light, focus on stability 

pm:
A. AMRAP 15 - Opens Pace
10 Pullups
10 burpees 
20 Double Unders
D. EMOM x 12
Odd: Muscle Ups (athlete dependent-also dependent on above workout) 
Even: Alt Pistols 8-12

Sat, 020814

Shiloh working on his L-Sits

Saturday: Rest Day

Team Training - tomorrow at 10a. Join us at CFF

Friday, 020714

am:
A. Back Squat - build to heavy 5 for the day; Max is not the goal - 15 min ish
B. Jerk - build to heavy five in 10 min
C. Jerk - build to heavy three in 5 minutes
D. 10 min recovery row @60%

pm:
A. 10 min Ladder
Thrusters T2B -1/2 climbing that way 
1/2 2/4 3/6 4/8 5/10 6/12 7/14 8 /16 etc 
rest 5 minutes
B. 10 min to build to 1RM Thruster from the floor

those competing at Earned Competition tomorrow
A. SqT Clean & Jerk - up to 75-80% 
B. 3 rds NFT
300m Row
10 wall Balls
5 Pullups 
*jump down
5 T2B
+
3 rds 
10 Russian KB Swings (53/35)
10 Box jumps (24/20)
5 Burpees
C. 7 min row @60% - recovery 

Wed, 020513

1st:
amrap 5 @90%
50 Double Unders 
25 box Jumps (24/20
15 C2B
10 S to Oh (115/83)
rest 3 min
amrap 7 @85%
50 Double Unders
15 Bar lateral burpees
10 S to OH (115/83)
5 burpee box jump overs (24/20)
rest 4
amrap 9 @80%
50 Double Unders
200m Row
10 S to OH (115/83)
15 no push up burpee box jumps (20) 

2nd:
A. EMOM x 12 - 2 tnG SqT Cleans @70-80%; progressing throughout
B. DB SA Row 8-10 Reps x 4 sets each arm
C. 30 min AD @60-70% harder/slower at times: FLUSH 

Tuesday, 020414

A. OHS - build to 3RM @31X1
B. Snatch - TnG 5 Rep 
rest few min; 
C. take 10 minutes to build to heavy single at this point
D.  CFM
3 rds 
10 Deadlift (315/223)
20m Front Rack Walking Lunge (155/108) (10m down, 10m back)
8 Pbar HSPU 

Monday, 020314

am:
A. 1k Row - TT
rest 6 minutes
B: :30 on Hard on AD + :30 on Easy x 10 min
rest between B & C
C. 5 rds
5 Front Squats (185) floor
10 bar lateral burpees

pm:
A. 7 min AMRAP
15 C&J 115/83
15 C&J 145/98
15 C&J 165/113
15 C&J 185/123
15 C&J 205/133
rest 10 minutes
B. EMOM x 8
OTM: 20 Double Unders + 6-8 C2B
rest 10
C. 3 rds 
500m Row 
25 Kb swings (53/35)
5/4 muscle ups