2016march1

20160301

"RX"

Every 2' for 12'
2 power clean
+ 1 Push jerk

Emotm 10'
5 bench press
5-5 kb row

Amrap 8'
15 deadlift
12 Push up
9 T2B

"Open"

Every 2' for 12'
5 clean
10 STOH
15 v-up

Emotm 10'
8-8 floor press
15-20 sdhp

Amrap 8'
15 deadlift
12 Push up
9 T2B

2016february29

20160229

Every 2' for 12'
1 power snatch
1 squat snatch

Cfgo 16.1.
Amrap 20'
8 overhead lunge, 43/30kg
8 bar facing burpee
8 overhead lunge
8 c2b

"Open"

Emotm 2' for 12'
5 snatch
10 box jump
15 Sit up

Cfgo 16.1.
Amrap 20'
8 front rack lunge
8 lateral burpee
8 front rack lunge
8 pull up

2016february26

20160225

"rx"

E3mot3m for 15'
3deadlift+2power clean+1power snatch+2 power clean+3 deadlift

Amrap 3'
Thruster% (1rm 20-40%)

amrap 11'
10 pull up/7c2b/3MU
50du/150su
15burpee-boxjump

"Open"

Emotm 15' 30"/30"
Rowing/skierg/ad
Push up hold
Kb. Lunges
G2oh
Plank

Amrap 3'
Thruster% (1rm 20-40%)

amrap 11'
10 pull up/7c2b/3MU
50du/150su
15burpee-boxjump

2016february25

20160225

"rx"

E3mot3m for 18'
TNG
1power clean
1 hang power clean
1squat clean
1 hang squat clean
1 jerk.

amrap 14'
6t2b
9wb
12burpee

"Open"

Emotm 18' 30"/30"
Wall sit hold
L sit hold
Handstand hold
Rowing
Slam ball shot
Battle ropes

amrap 14'
6t2b
9wb
12burpee

2016february24

20160224

"rx"

Tc.: 12'
Find your 1rm thruster!

Emotm 12' 30"/30"
-Tng 3power clean+ max rep boxjump
-Plank

amrap 12'
Deadlift-lateral burpee-pull up
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5....................

"Open"

Emotm 12' 30"/30"
-Thruster
-Su/du
-Rowing

Emotm 12' 40"/20"
-Plank left
-Plank right
-Plank

amrap 12'
Deadlift-lateral burpee-pull up
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5....................

2016february23

20160223

"rx"

E3mot3m for 18'
TNG!
1 power snatch
+1 hang power snatch
+1 squat snatch
+1 hang squat snatch
+1 ohs

amrap 14'
5hspu
10 kb. Swing
15 thruster 40/20

"Open"

Emotm 18' 30"/30"
Rowing
Su/du
Burpee

amrap 14'
5hspu
10 kb. Swing
15 thruster 40/20

2016february22

20160222

"RX"

E2mot2m for 12'

1 hang squat clean + 2 jerk

E2mot2m for 12'

3 back squat + 5 strict pull up

amrap12'

7 burpee box jump

7 t2b

7 wall Ball

"Open"

E2mot2m for 12'

8 hang squat clean + 6 jerk

E2mot2m for 12'

10 back squat + 10 strict pull up

amrap12'

7 burpee box jump

7 t2b

7 wall ball

2016february20

20160220

"RX" & "Open"

Pistol - practice

Emotm 15'

L-Sit

Superman

V-up

Kb Sit up

Plank

Amrap 6'

3 thruster

6 lateral burpee

9 pull up

2016february19

20160219

"RX"

Every 2' for 10'

2 deadlift

Every 90" for 9'

2 front squat + 2 jerk

Amrap 11'

50 double under

20 box jump

10 snatch

"Open"

Every 2' for 10'

10 deadlift

20 Weighted Sit up

Every 90" for 9'

10 front squat

10 jerk

Amrap 11'

50 double under

20 box jump

10 snatch

2016february18

20160218

"RX"

Every 2' for 10'

2 clean + 2 front squat

Emotm 10'

5-5 bolgarian squat

5-5 kb press

Amrap 10'

"Half NATE"

2 muscle up

4 HSPU

8 swing, 32kg

"Open"

Emotm 10'

10 clean

15 t2b

Emotm 10'

8-8 bolgarian squat

8-8 kb press

Amrap 10'

10 Russian twist

10 HSPU

10 swing

2016february17

20160217

"RX"

Every 2' for 8'

5 press behind the neck

No rest

Every 2' for 8'

3 OHS

Amrap 15'

5-10-15-20-....

Clean

Box jump

Burpee

"Open"

Every 4' for 16'

5 bar muscle up/ 15 pull up

30 wall Ball shot

50 double under/ 150 simple under

Amrap 15'

5-10-15-20-....

Clean

Box jump

Burpee

2016february16

20160216

"RX"

Every 2' for 10'

2 snatch+ 2 snatch balance

Every 90" for 9'

1 back squat 

Amrap 12'

"Cindy"

5 pull up

10 Push up

15 squat

"Open"

Emotm 10'

10 snatch

15 wb Sit up

Every 90" for 9'

10 Atomic Sit up

15 Sit up

Amrap 12'

"Cindy"

5 pull up

10 Push up

15 squat

2016february15

20160215

"RX"

Every 2' for 12'

2x3 Push press

2x2 Push press

2x1 Push press

Emotm 9'

30" ab wheel

30" good morning

30" strict T2B

Amrap 8'

10 thruster

10 ring Push up

"Open"

Emotm 12'

10 Push press

10 front squat

10 clean

Emotm 9'

30" ab wheel

30" good morning

30" strict T2B

Amrap 8'

10 thruster

10 Push up

2016february13

20160213

"RX"

E2mot2m for 12'

1 snatch

Emom 10'

4 deadlift

10 ring push up

amrap 11'

9wallball

7burpee

5hspu

"Open"

emom 12' (30"/30")

Front rack lunge

Kb.sdhp

Kb.swing

E2mot2m for 10'

6pullup

12pushup

18 air squat

amrap 11'

9wallball

7burpee

5hspu

2016february12

20160212

"Rx"

E2mot2m for 10'

Back squat

10-8-6-4-10

Emotm 6'

3 pushpress+2jerk

Amrap3'

P.snatch

Amrap3'

P.clean

Amrap3'

Pullup

Amrap3'

Burpee

"Open"

Emotm 10'(30/30)

L-sit hold

Rowing/skierg/AD

Emotm 6'(40/20)

5stoh+max rep boxjump

Amrap3'

T2b

Amrap3'

Su/du

Amrap3'

G2oh

Amrap3'

Burpee

2016february11

20160211

"Rx"

1 c&j in every 90" for 12'

Up to 1rm.

Emotm 10'

5kb thruster

10 am. Swing

Amrap 10'

1 DL

2p.clean

3stoh

4hspu

5t2b

6bj

7pullup

8hrpu

9kb sdhp

10 wb 

"Open"

Emotm 12' (30/30)

Kb lunge

Burpee

Row

Emotm 10' (40/20)

Back squat (bw50%)

Jumping over the bar

Amrap 10'

1 DL

2p.clean

3stoh

4hspu

5t2b

6bj

7pullup

8hrpu

9kb sdhp

10 wb 

2016february10

20160210

"RX"

Every 90" for 9'

1 front squat

Emotm 5'

4 shoulder press

Emotm 6'

5 strict pull up

Amrap 10'

3 squat clean

6 burpee

9 box jump

"Open"

Emotm 8'

12 wall Ball

30" handstand Hold

Emotm 5'

8 Push press

Emotm 6'

15 goblet squat

30 Jumping rope

Amrap 10'

10 squat clean

10 burpee

10 box jump

2016february9

20160209

"Rx"

Every 90" for 9'

3back squat

Emotm 6'

3 Deadlift

Emotm8'

12 inv. Rowing

10 dip

Amrap 9'

Kb.sdhp

Burpee

V-situp

2-2-2-4-4-4-6-6-6-8-8-8...........

"Open"

Emom 9'

Rowing/skierg/AD

Kb.swing

Air squat

Emotm6'

Pushup holding

Wall sit holding

Emotm8'

10deadlift

15-20 jumping over the bar

Amrap 9'

Kb.sdhp

Burpee

V-situp

2-2-2-4-4-4-6-6-6-8-8-8...........

2016february8

"RX"

E2mot2m for 12'

1 p.snatch+1 ölből beülve snatch

Emotm 10'

6t2b+6 c2b

2 squat clean

Metcon: amrap 10

5hspu

7 deadlift

9 lat.burpee

"Open"

E2mot2m for 12'

10 thruster+ 10 boxjump

Emotm 10' 40/20

Jumping rope (su/du)

Plank

Metcon: amrap 10'

10hrpu

10 t2b

10 lat.burpee

2016february6

20160206

"RX" & "Open"

HSPU practice

Emotm 15'

-ab wheel

-strict T2B

-WB Sit up

-plank

-superman 

"The 540"

50 OH lunge

40 pull up

30 thruster, 40/30kg

20 burpee

10 squat clean, 60/40kg

Tc:10'

2016february5

20160205

"RX"

Every 90" for 9'

3 clean high pull

Emotm 10'

5 OHS

5 Dragon flag

Amrap 4'

2-4-6-...

Burpee-squat clean

C2B

Rest 2'

Amrap 4'

3-6-9-...

WB shot

T2B

"Open"

Every 90" for 9'

10 Sdhp

5 Atomic Sit up

Emotm 10'

10 OHS

10 leg lift

Amrap 4'

2-4-6-...

Burpee-squat clean

C2B

Rest 2'

Amrap 4'

3-6-9-...

WB shot

T2B

2016february4

20160204

"RX"

Emotm 6'

2 Push press

Emotm 10'

5 sotts press

5-5 one legged romanian deadlift

1'W/1'R

Burpee

Wall Ball

Box jump

Push up

Sit up

Double under

Goblet squat

Swing

Sdhp

"Open"

Every 2 for 6'

10 ab wheel

10 deadlift

Emotm 10'

10 sotts press

8-8 Romanian deadlift

1'W/1'R

Burpee

Wall Ball

Box jump

Push up

Sit up

Double under

Goblet squat

Swing

Sdhp