Saturday 27/2/16

Recovery of the 16.1 

10 mins Run on 5km pace. 

Then Tabata 

Sit ups

Swings 24/16kg 

DU 

Push ups

1 min rest between movements.

Friday 26/2/16

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

http://youtu.be/HtKb8Juxw9w

Tuesday 23/2/16

Level 1: 

A. 

AMRAP in 3 minutes of:

Burpee Box Jump-Over x 6 reps
Deadlift x 9 reps
Push-ups x 12 reps

B. Four sets for times of:

400 meter run 
20 Wallball Shots 9/6kg 
Rest 4 minutes

Level 2: 

A. 7mins to find your 1RM Snatch 

B. “Tommy V”

For time:
21 Thrusters @45/35kg
12 Rope Climbs 
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

C. 10 mins run ( recovery )

Friday 19/2/16

LEVEL 1: 
A. 3X 
12-15 X UNBROKEN KIPPING PULL UPS
12-20X PISTOLS
15-50 UNBROKEN DOUBLE UNDERS

B. 
For time:
400m Run 
10 Thrusters @40kg/30-25kg
30kcal row 
20 push press @40kg
50DU 
30 clean & jerk @35/25kg
Time cap 20mins 

C. 4x 
Dl x 8 @65%
45secs rest
LSitX 40secs
45secs rest
Strict TTB x 10 
45secs rest

LEVEL 2 :

A. 3x 
Strict pull ups x 5-10
Unbroken DU x 20-50
OH walking Lunges x 10 @40-45/30kg 

B. For time:
10 DL @100/70kg
15 TTB
20 Thrusters @ 16/12kg KB
15 TTB 
30 wall balls 
15 TTB
40 alt kb snatch @16/12kg
15 TTB
time cap: 18mins

D. 4x 25sit ups 
4x 60secs plank

Μonday 15/2/16

Level 1: 

A. For time: 

400m Run 

20 DL @40/30kg

400m Run 

20 thrusters @20/15kg

400mRun 

20 burpees over bar

B. EMOM 10mins 

3front squat @40/30kg

C. 4x10

Strict pull ups 

Ring rows

Level 2: 

A. Emom 15mins : 

Min 1: 15 KB swings Unbroken @18/16kg

Min 2 : power clean + Front Squat @70%

Min 3 : AMRAP 60secs DU 

B.FOR TIME: 

Run 800 Meters
15 strict pull ups
20 Kettlebell Thrusters (20/16 kg)
15strict pull ups
Run 800 Meters

C. Double unders 5-10mins technique

D. For time:
500m Row

Saturday 13/2/16

Level 1 

Wod 1:

 4 rounds for time : 

15 burpees

15 wall balls

15 swings

15 push ups

Wod 2 : 

For time : 

40 sumo deadlift high pull

30 box jump overs

20 pull ups

10 med ball sit ups

Level 2: 

Wod 1 

5 rounds for time : 

15 wall balls

15 thrusters

15 burpees

5mins rest then ..

Wod 2: 

8mins amrap of 

8 GtOH

8box jump overs

Friday 12/2/16

Level 1&2 : (modified as needed)

 5 Rounds for time of : 

400m Run

28 oh lunges @40/25kg 

10 Db Snatch @20/32kg

7 Muscle ups