2016february3

20160203

"RX"

Every 90" for 9'

3 snatch high pull

Every 90" for 9'

2 front squat

5-5 kb row

"J.T."

21-15-9reps

HSPU

Ring dip

Push up

"Open"

Every 90" for 9'

10 burpee

10 WB shot

Every 90" for 9'

10 front squat

10-10 kb row

"J.T."

21-15-9reps

HSPU

Ring dip

Push up

2016february2

20160202

"RX"

Build your heaviest Klokov complex:

1 deadlift

+1 paused squat clean

+1 paused front squat

+1 Push press

+1 Split jerk

Tc:12'

Emotm 6'

1rep back squat ladder

"Funky burpee"

Amrap 12'

7 half burpee

7 Jumping squat

7 Jumping pull up

7 burpee pull up

"Open"

Emotm12'

- 10 box jump with Med Ball

- 10 shoulder press

- 10-15 GHD Sit up

Emotm 6'

8 back squat

"Funky burpee"

Amrap 12'

7 half burpee

7 Jumping squat

7 Jumping pull up

7 burpee pull up

2016february1

20160201

"RX"

Every 90" for 12' (8rounds)

1 power snatch

+ 1 snatch balance

+ 1 squat snatch

"The Chief"

5rounds:

Amrap 3'

3 clean, 60/40kg

6 Push up

9 air squat 

Rest 1'

"Open"

Every 90" for 12'

5 snatch

10 box jump

15 double under/ 45 simple under

"The Chief"

5rounds:

Amrap 3'

3 clean

6 Push up

9 air squat 

Rest 1'

2016january30

20160130

"RX"

Emotm10'

2 squat clean&jerk

No rest

Emotm15'

1 snatch

No rest

Emotm5'

15 swing

No rest

Emotm5'

6 kb thruster

No rest

Amrap5'

100 burpee

"Open"

Emotm40'

Burpee

Rowing/AD/skierg

V-up

Box jump

Plank right

Plank left

Plank

GTOH

2016january29

20160129

"RX"

21-15-9reps

OHS

HSPU

Tc:10'

Emotm 12'

-10 kb shoulder press, alt

-12 T2B

For time:

21-15-9reps

2x double-under

Burpee

Wall Ball

Box jump

Tc:12'

"Open"

Amrap 10'

21-18-15-12-9-6-3reps

HR Push up

Am swing

Emotm 12'

40" ab wheel Bear walk

40" GTOH

For time:

21-15-9reps

2x double-under

Burpee

Wall Ball

Box jump

Tc: 12'

2016january28

20160128

"RX"

2'work/ 1'rest

Push jerk, 1rm 50-60%

Squat clean

Deadlift

Strict pull up 

Back squat

Kb row

Amrap 12'

1 power snatch/clean&jerk

10 burpee box jump over

50 double under

"OPEN"

2'work/1'rest

Row/AD

Wall walk

Plank 

Farmer walk with plate

Driver Hold

Kb lunge

Amrap 12'

15 power clean&jerk

10 burpee box jump over

200 simple under

2016january27

20160127

"RX"

Emotm 12'

-5 sdhp

-5 kb cluster

-5-5 kb snatch

Every 2' for 10'

3 deadlift, 80-90%

Amrap 12'

5 OHS

7 pull-up

9 HSPU

"OPEN"

Emotm 12'

40" row

40" simple/double under

40" burpee

Every 2' for 10'

10 deadlift

10 T2B

10 wall ball

Amrap 12'

6-6 oberhead lunge

10 ring row

16 v-up

2016january26

20160126

"RX"

Emotm 10'

-5 snatch Push press

-10 Push up

Emotm 8'

6 strict pull-up

 + 10 Jumping squat

Amrap 15'

30 burpee

25 box jump

20 power clean, 50%

15 goblet squat

10 C2B

"OPEN"

Emotm 10'

-10 snatch Push press

-10 Push up

Emotm 8'

40" handstand Hold

40" l-sit hold

Amrap 15'

30 burpee

25 box jump

20 power clean, 50%

15 goblet squat

10 C2B

2016january25

20160125

"RX"

Emotm 12'

4 power c&j

5 front squat

Emotm 12'

3 bear complex

6 thruster

9 stoh

amrap 10'

21 pull up

18 air squat

15 hrpu

12 ohl

9 wb

6 hspu

"OPEN"

Emotm 12'

8 p. C&j

10 lateral burpee

Emotm 12'

12 t2b

12 box jump

12 thruster

amrap 10'

21 pull up

18 air squat

15 hrpu

12 ohl

9 wb

6 hspu

2016january23

20160123

"RX"

1rep max shoulder press

Tc: 5'

NO REST

1rep max power snatch

Tc: 5'

NO REST

1rep max power clean

Tc: 5'

Emotm 9'

- WB sit-up

- Russian twist 10/5kg

- good morning 30/20kg

"Elizabeth"

21-15-9reps

Power clean 60/40kg

Ring dip

Tc: 8'

"OPEN"

Emotm 15'

-reverse burpee

-SDHP

-double under

-half burpee

-jumping lunge, alt.

Emotm 9'

- WB sit-up

- Russian twist 10/5kg

- good morning 30/20kg

"Elizabeth"

21-15-9reps

Power clean 50/30kg

dip

Tc: 8'

2016january22

20160122

"RX"

1rep max thruster

Tc: 10'

1rep max pull-up

Tc: 5'

NO REST

1rep max dip

Tc: 5'

"Diane"

21-15-9reps

Deadlift, 102/65kg

HSPU 

Tc: 8'

Max rep pull-up 

Tc: 90"

"OPEN"

Emotm 10'

EVEN: 10 thruster

ODD: 15 box jump

Emotm10'

EVEN: 15-20 am swing

ODD: 8-8 kb floor press

"Diane"

21-15-9reps

Deadlift, 80/45kg

HSPU 

Tc: 8'

Max rep pull-up 

Tc: 90"

2016january21

20160121

"RX"

1rep max bench press

Tc: 10'

1rep max STOH

Tc: 10'

"Grace"

For time:

30 C&J, 60/40kg

Tc: 6'

Amrap 2'

Burpee

"OPEN"

Emotm 10'

EVEN: 15 def. Push-up

ODD: 8-8 KB row

Emotm 10'

EVEN: 10 STOH

ODD: 3 wall climb

"Grace"

For time:

30 C&J, 50/30kg

Tc: 6'

Amrap 2'

Burpee

2016january20

20160120

"RX"

1rep max OHS

Tc: 10'

1rep max front squat

Tc: 10'

"Karen"

For time:

150 wall ball shot, 9/6kg

Tc: 12'

"OPEN"

Emotm 10'

EVEN: 10 OHS

ODD: 8-8 KB mill

Emotm 10'

EVEN: 30" Jumping rope

ODD: 10 burpee

"Karen"

For time:

150 wall ball shot, 7/5kg

Tc: 12'

2016january19

20160119

"RX"

1rep max squat clean&jerk

Tc: 10'

1rep max deadlift

Tc: 10'

"Isabel"

30 snatch for time, 60/40kg

Tc: 6'

Amrap 1'

Double-under

"OPEN"

Emotm 10'

EVEN: 10 C&J

ODD: 2-2 turkish get-up

Emotm 10'

EVEN: 10 deadlift

ODD: 10 ab wheel

"Isabel"

30 snatch for time, 50/30kg

Tc: 6'

Amrap 1'

Simple-under

2016january18

"RX"

1rep max Squat Snatch

Tc: 10'

1rep max back squat

Tc: 10'

"Fran"

21-15-9reps

Thruster, 43/30kg

Pull-up

"OPEN"

Emotm 10'

EVEN: 10 squat snatch

ODD: 10-15 T2B

Emotm 10'

EVEN: 8 back squat

ODD: 10 Atomic Sit-up

"Fran"

21-15-9reps

Thruster, 35/25kg

Pull-up

2016january15

20160115

Emotm 12'
4 back squat
10 squat to squat box jump

Emotm 12'
10 strict T2b
30" handstand Hold

AMRAP 7'
5 cluster 60/40kg
10 burpee

"Open"

Emotm 12'
10 back squat
10 squat to squat box jump

Emotm 12'
15 v-up
30" handstand Hold

AMRAP 7'
10 cluster, 35/25kg
10 burpee

2016january14

A

20160114

Emotm 10'
1 Bear complex

Emotm 12'
1 legged wall sit Hold
OH Hold, BW 50-150%

AMRAP 9'
1-1,2-2,3-3,4-4,...
Box jump
Pull up

"RX"

Emotm 10'
4 Bear complex

Emotm 12'
1 legged wall sit Hold
OH Hold, BW 50-150%

AMRAP 9'
1-1,2-2,3-3,4-4,...
Box jump

Pull up

2016january13

20160113

Emotm 6'
5 deadlift

Emotm 14'
4 Push press
5-5 pistol

AMRAP 12'
10 squat clean
10 HSPU
50 double under

"Open"

Emotm 6'
15 deadlift

Emotm 14'
10 Push press
20-30 air squat

AMRAP 12'
10 squat clean
10 HSPU
50 simple under

2016january12

20160112

"RX"

Emotm 6'
2 front squat

Emotm 6'
3 STOH

Emotm 7'
5 strict pull up

AMRAP 12'
30 SDHP
20 jump over the bar
10 T2B

"Open"

Emotm 6'
10 front squat

Emotm 6'
10 STOH

Emotm 7'
5 kipping pull-up
6 burpee

AMRAP 12'
30 SDHP
20 jump over the bar
10 T2B

2016january11

20160111

"RX"

Emotm 9'

3 back squat

Emotm 10'

4 shoulder press

10goblet squat

AMRAP 12'

5 power clean, 60/40kg

8 lateral burpee

11 wall Ball shot

"Open"

Emotm 9'

10 back squat

Emotm 10'

8 shoulder press

15 goblet squat

AMRAP 12'

5 power clean, 50/30kg

8 lateral burpee

11 wall Ball shot

2016january9

20160109

"RX"

Kiping/butterfly pull & bar muscle up practice

Emotm 15'
-10 ab wheel
-10 GHD Sit up
-10 strict t2b
-30 sec plank
-30 sec "superman"

AMRAP 6'
10 burpee
10 pull-up
10 burpee- pull-up

"Open"

Kiping/butterfly pull & bar muscle up practice

Emotm 15'
-10 ab wheel
-10 GHD Sit up
-10 strict t2b
-30 sec plank
-30 sec "superman"

AMRAP 6'
10 burpee
10 pull-up
10 burpee- box jump

2016january8

20160108

Every 2' for 10'
2 clean pull + 2 squat clean

Emotm10'
EVEN: 10 lunge
ODD: 5-5 KB row

AMRAP 9'
10 kb snatch, left, 24/16kg
10 kb OHS, left
10 kb snatch, right
10 kb OHS, right
20 Russian twist

"Open"

Emotm 10'
EVEN: 5 squat clean
ODD: 30 bikers ab

Emotm 10'
16 lunge
8-8 kb row

AMRAP 9'
10 kb C&J, left 16/12kg
10 kb squat, left
10 kb C&J, right
10 kb squat right
20 Russian twist

2016january7

20160107

"RX"

Every 2' for 10'
2 snatch pull + 2 squat snatch

Emotm 10'
EVEN: 5 OHS
ODD: 5-5 Bulgarian squat

AMRAP 8'
10 thruster 40/30kg
10 pistol, alt.
10 HSPU

"Open"

Emotm 10'
EVEN: 5 squat snatch
ODD: 10 v-ups

Emotm 10'
EVEN: 10 OHS
ODD: 8-8 bulgarian squat

AMRAP 8'
10 thruster 30/20kg
10 lunge, 30/20kg
10 Push up

2016january6

20160106

"RX"

Every 2' for 8'

3 Push jerk

Emotm 10'

EVEN: 5 deadlift

ODD: 8-10 strict pull-up

Emotm 15'

30W/30R

- row

- burpee

- t2b

- ring Dips

- gtoh 20/10kg

"Open"

Emotm 8'

EVEN:  5 Push jerk

ODD: 10 box jump

Emotm 10'

EVEN: 10 deadlift

ODD: 10-15 ring row

Emotm 15'

30W/30R

- row

- burpee

- K2E

- Dips

- gtoh 15/5kg

2016january5

20160105

"RX"

Every 2' for 10'

3 power clean

Emotm 10'

EVEN: 5 back squat

ODD: 5-5 floor press

AMRAP 12'

10 swing, 24/16kg

20 HR push-up

30 double under

"OPEN"

Emotm 10'

EVEN: 5 clean

ODD: 10 ab wheel

Emotm 10'

EVEN: 10 back squat 

ODD: 8-8 floor press

AMRAP 12'

10 RKC swing

20 push-up

60 simple under