W1 toss, jump, slam, row, sprint, etc. & W2 arms

03/30/16

workout 16.13.4

dynamic warmup

lateral toss x 50

box jump x 50

Slamball x 50

row 50 calories  

high knee/butt kick

sprint/back peddle

lunge/lateral lunge

burpee + broad jump

power skip/A skip

inchworm pushup/straight leg bear crawl

sprint/back peddle

monster walk (forward/back)

banded lateral bear crawl

sprint/back peddle
---


workout 2 arms

machine curl
machine pressdown

cable curl
rope pressdown

single arm db preacher curl
single arm db overhead extension

c&j, pullup, press, row, slrdl, ghd

03/29/16

dynamic warmup

clean & jerk (135, 155, 185) 1, (205) 2 x 5, (185) 3 x 5
pullups 3 x 5, kipping pullups 5 x 5

3 rounds
single arm press (60) x 8/8
pendlay row (185) x 8
slrdl (35) x 8/8
---

3 rounds
ghd situp
ghd hip extension

snatch, sled, waves, plank, swing

03/29/16 - workout 16.13.2 nickdalprawod

Dynamic warmup

snatch (95, 115, 135, 165) 1's & 2's

3 rounds

partner sled push x 2

double waves (20 seconds)/alternating planks (20 seconds)

---

kb swing (45)  50

squat, bridge, situp, pullup, burpee, plank

03/28/16

Dynamic warmup (pvc, good morning, inchworm pu, lunge, squat)

front squat (135, 185, 225) 4 (265) 4 x 4

bb glute bridge 4 x 8 (185)

situps 4 x 15

5 rounds

pullups x 5

burpees x 15

weighted plank 30 seconds

03/26/16 - "3 bars of death"

03/26/16

dynamic warmup

10-9-8-7-6-5-4-3-2-1 reps
deadlift (305)
bench (215)
clean (165)
---

hammer curls
dips

03/25/16 - C&J, PP, dip, pull, toss, handstands

03/25/16

clean & jerk (95, 135, 165, 185, 205, 225)
push press (205) 4x4

4 rounds
ring dips x 8
kipping pullups x 8
keg toss (20) x 8
---

handstands

snatch, crawl, slam, sprint, stone

03/24/16

dynamic warmup

snatch (65, 95, 115, 135, 155, 175, 185, 205)

5 rounds
bear crawl 50 yards
slamball x 20
sprint 25 yards  x 2
atlas stone (40) 5, (50) 5, (60) 5, (80) 5
(7:00)

squat, situp, pushup

03/23/16

dynamic warmup

squat (135, 225) 4, (275) 3 x 4

emom 10 minutes
pushup x 5
situp x 10
squat x 15
---

squat, clean, jumps, sleds

03/24/16

dynamic warmup

squat (135, 225, 275, 315, 365) x 4
clean (135, 185, 205, 225) x 1

3 rounds
knees to feet + broad jump + box jump over x 2} x 2
sprint (with rope, hook up sled) 25 yards + sprint
hand-over-hand sled pull (150) 25 yards + sled push (150) 25 yards
clean (225) x 1

snatch, pullup, jerk, handstand

03/22/16

dynamic warmup

snatch + high hang snatch x 2 (75, 95, 115, 135, 155, 175)
snatch x 2 (185, 205)
kipping pullups 7 x 10 (between snatch sets)


jerk x 1 (135, 185, 205, 225, 275, 300)

squat, upper push/pull

03/19/16

dynamic warmup

squat (135, 225, 275, 315, 365, 405, 435) 3

cable row 4 x 10
straight arm pulldown 4 x 10

incline db fly 4 x 10
hammer curl 4 x 10
bench press 4 x 10

machine pulldown 4 x 10
machine row 4 x 10

cable curl 4 x 10
rope pressdown 4 x 10

16.4 deadlift, wallball, row, hspu

03/18/16

dynamic warmup

amrap 13 min
deadlift (225) 55
wallball (20) 55
row (calories) 55
handstand pushup 30
(195 reps)

sled, box jump, clean, bench

03/17/16

dynamic warmup

5 rounds
sled push (175) 50 yards
box jump (20") 8, (24") 6, (30#) 4
clean (185) x 3
---

bench press (225) 29

snatch, sled, box jump, carry

03/16/16

dynamic warmup

power snatch x 2 + hang snatch x 2 + overhead squat x 3
snatch x 2+ hang snatch x 2 + ohs x 2
snatch + hang snatch + ohs x 2

3 rounds
sled push (135) x 50 yards
36" box jump  x 5
sandbag carry (90) 50 yards
---

front squat, dips, jerks, muscle up

03/15/13

front squat (135, 185, 225, 255, 275, 295, 305) x 3
dips x 15 (between sets)

jerks (135, 185, 225) singles
bar muscle up (between sets)

squat, 16.1

03/14/16

dynamic warmup

squat (135, 225, 275, 315) 4, (365, 405) 2, (425) 1, (435) -

16.1 AMRAP 20 minutes

overhead lunge (95) 25'
bar facing burpee x 8
overhead lunge (95) 25'
chest to bar pullups x 8
(7 +5 reps)

snatch, clean & jerk, carry, clean, walk, pull

03/12/16

dynamic warmup

snatch + press + hang clean & jerk (95, 115,135, 155, 185)
clean & jerk (215)

3 rounds
farmers carry (280) 30 yards
medball clean over shoulder (80) 10
handstand walk 40'
hand over hand sled pull (150) 30 yards
---
fastest round 1:25

open workout 16.3, chest

03/11/16

dynamic warmup

7 minute amrap
snatch (75) x 10
bar muscle up x 3
(90 reps)

machine fly
machine chest press
db fly + db press

legs

03/10/16

dynamic warmup

squat (225) 10, (275) 10, (315) 3 x 10, (275) 10, (225) 10

5 sets
leg press
single leg extensions
---

sled push (150, 240, 320) 30y x 2

back, arms

03/09/16

workout 1

trx rows 3 x 10

5 rounds
muscle up x 1
chinups x 10
---

cable rows 4 x 12
straight pulldown 4 x 12

barbell row 4 x 10
wide grip pulldown 4 x 10
face pull 4 x 10
smith rack shrugs 4 x 10



workout 2

machine curls 4 x 10
machine pressdown 4 x 10

incline hammer curl 4 x 10
single arm overhead db curl 4 x 10

cable curl 4 x 10
rope pressdown 4 x 10

clean, jerk, press, chest, arms

03/08/16

dynamic warmup

clean & jerk (95, 135, 165)
clean & jerk + push press x 5 (185, 205, 225)
clean & jerk (245, 265)

close grip bench 4 x 12
hammer curl 4 x 12

weighted dip (50) 4 x 12
single arm db preacher curl 4 x 12

cable curl  4 x 12
rope pressdown 4 x 12

legs

03/07/15

dynamic warmup

squat (225, 275, 315, 365, 405, 435, 455) x 1 (315) 3 x 6

3 rounds
42" box jump x 3
step ups (kb 52#) x 12
---

extension 4 x 12

03/05/16 - snatch, clean

03/05/16

snatch (135, 155, 175, 185, 195) x 1, (155) x 2
clean (185, 205, 225, 245, 265) x 1

03/04/16 - open wod 16.2

03/04/16

dynamic warmup

toes to bar x 25
double unders x 50
clean (135) x 15
(3:46)
toes to bar x 25
double unders x 50
clean (185) x 2
(8:00)

power snatch, power clean & jerk, box jump, lunge

03/03/16

dynamic warmup

power snatch (135, 155, 175, 185, 195)
power clean & jerk (185, 205) 1, (225) 3 x 1

front rack lunge (135) 12
42" box jump x 3
overhead lunge (135) 8
42" box jump x 3
back squat lunge (135) 20
42" box jump x 3overhead lunge (135) 8
42" box jump x 3

snatch, clean, front squat

03/03/15

dynamic warmup

snatch (155) 3, (165) 2, (175) 1, (185) 1 x 3
clean (185, 205, 225, 245, 265, 275) x 1
front squat (205) 2, (225) 2x2

snatch, C&J, box jump

03/01/16

dynamic warmup

power snatch (125# x 1, 135# x 1, 145 x 1) x 3
power clean & jerk (heavy single: 205, 225, 245, 265, 285) stopped power at 245# but kept C&Jing.
squat box jump 30" 4 x 3