04.20.14

Warm-up 1) 30 Dubs/ 1 Rope climb EMOM x 5 2) 4 rds, 5 Swing/ 5 Goblet squat/ 10 Push-up Conditioning 3) Team Clean to max in 8 minutes at 10 minutes Team Burpee bar Muscle-up AMRAP in sets of 3 for 8 minutes Barbell 4) Deadlift 3-3-3-3-3+ (70, 70, 70, 80, 90%) Core 5) Abs of choice

Sunday the 20th of April, 2014

9:30am Yoga 10:30am Olympic lifting 11:30am WOD  

04.19.14

No Workout today Battle for Biscayne is today

04.18.14

Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3x3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) "Isabel" 30 Snatch (135/95)

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.14.14

Rest day

04.13.14

Warm-up 1) To be performed as synchronized groups of 2(M/F) 4 rds, 3 Wall walks/ 30 Dubs 2) Warm-up to be performed as a synchronized group of 6(3xM, 3xF), 30 Lunge steps/leg/ 30x6 point burpees/ 30 Squats, 30 Box jumps 3) Practice HS walking 60-100' Barbell 4) Deadlift 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) Mixed M/F Team switching as needed to complete each exercise complete and in order prior to switching For time: 1500 mtr row 20 Rope climb 40 Plette Deficit ...

04.12.14

Warm-up 1) 100 meter UB Buddy carry x 4 rds 2) Rope climb practice Barbell 3) Back squat 5-5-5-5-5+ (65-65-65-75-85%) Conditioning 4) M/F team each complete one round of the following: 1000 meter row 25 Pistols 15 Cleans (225/135)