Thursday, February 26, 2015

2/27/15

1. Jerk complex:
Push jerk + split jerk: work up to a heavy set
*12:00 cap*

2. WOD

3 giant sets:
Horizontal pull-ups X max reps
90/90 band ext rotation X10
Dips X10-20

4. Finisher:
Tabata front plank hold
*Use weight if you can*

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Wednesday, February 25, 2015

2/26/15

1. Clean complex:
Clean pull + clean (2): work up to a heavy set
*12:00 cap*

2. WOD

How many rounds/reps can you complete in 10:00?
5 hang power clean @ 75% of heavy set
15 barbell pushups
*Every 2:00 do 5 deadlifts with the same weight as the hang power clean*


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Tuesday, February 24, 2015

2/25/15

1. WOD

How fast can you complete 15-12-9?
Thrusters (135/95)
Toes-to-bar

*10:00 cap*

Rest 2:00

How fast can you complete 15-12-9?
Burpee box jumps (24/20)
Rest 30 seconds between sets

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Monday, February 23, 2015

2/24/15

1. Snatch complex
Snatch pull + snatch (2): work up to a heavy set
*12:00 cap*

2. WOD
5 rounds of...
30 sec ON / 30 sec OFF
SA DB snatch (alternate arms each rep)
Pull-ups
Sit-ups

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Sunday, February 22, 2015

2/23/15

1. Front squat: find your 3RM
*12:00 cap*

2. Lateral lunges: 4X6+6
*8:00 cap*

3. WOD

4 rounds for quality:
RDL X8
Wt'ed twists X12+12

5. Finisher:
Tabata double-unders

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This week at BBCF:
Tuesday
Strength: snatch complex
WOD: DB snatch, pullups, sit-ups

Wednesday
WOD: thrusters, T2B, burpee box jumps

Thursday
Strength: clean complex
WOD: hang power clean, pushups

Friday
Strength: push jerk
WOD: upper body circuit

Thursday, February 19, 2015

2/20/15

1. Floor press: 3X8, 6X3

2. WOD

3 giant sets:
Plate rainbows X8+8
Spiderman pushups X4-10
Snatch grip shrugs X12

4. Finisher:
3:00 of toes-to-bar

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Wednesday, February 18, 2015

2/19/15

1. Clean + jerk complex:
Hang clean + jerk: 6X1+2 @ 60-70% of best

2. Clean pull: 3X5
*Do 1 set every 2:00*
*Reps should be touch 'n go*

3. WOD

On the minute for 10:00...
Odd: SA DB/KB thruster X6+6
Even: double-unders X max reps

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