Archive for February, 2018

First Week of the Open… How’s it going?

Posted: February 25, 2018 by TOTF in Uncategorized
0

So, by now we all see how evil Dave Castro is.

 

26 Feb

Make up 18.1 or

SSS:  Press 5, 5, 5+

WOD:  Tabata (20/10 x 8)

Air Squat (rest 3 min) KB Swings (2.0/1.5) rest 3 min, plank holds

27 Feb

SSS:  Back Squat 5, 5, 5+

WOD:  Helen (3RFT)

400M run

21 KB Swings (1.5/1.0 American)

12 Pull ups

28 Feb

Run 1 mile (3 laps) compare time from beginning of Feb

1 March 18

Strength: Back Squat

WOD: 15 min AMRAP

10 squat at 50% of strength piece

5 pull ups

25’ Broad Jump

2 March 18

18.2

The Open is here. Let’s do this!!!

Posted: February 18, 2018 by TOTF in Uncategorized
0

Date 19 Feb

SSS – Front Squat 5,5,5 plus

WOD- 21-15-9

Cleans

Wall Balls

Date 20 Feb

SSS – Bench 5,5,5plus

WOD- 500m Row

50 Squats

400m Row

40 BFSU

300m Row

30 Push ups

200m row

20 Walking Lunges

100m Row

10 Burpees

Date 21Feb

SSS- DU practice

 

WOD- 5 RFT

400m Run

30 KB Swing

20 Double unders

 

Date 22 Feb

SSS – Deadlift 5,5,5 plus

WOD – 12 min AMRAP

3 Power Snatch

3 Box Jumps

3 Muscle up – pull ups

20 Cal Row

Date 23 Feb

OPEN 18.1

 

Next week starts the open. Are you scared?

Posted: February 11, 2018 by TOTF in Uncategorized
0

Date 12 Feb

SSS- Bench 5,5,5 plus

WOD – 12-minute clock no/very little rest

4 Rounds

1-minute KB snatch (1.5/1.0)

1-minute BFSU

1-minute Lunges

 

Date 13 Feb

SSS- Front Squat 5, 5, 5 plus

WOD – Cash in 16 Burpees

2RFT

500m row

8 pull ups

8 push press (115/80)

Cash out 16 Burpees

 

Date 14 Feb

SSS – Annie meets Grace

WOD – 50-40-30-20-10

Double Unders w/ 3 Clean and Jerks after each round

Date 15 Feb

SSS- Deadlift 5,5,5 plus

WOD- 10!

Burpees

BFSU

Date 16 Feb

SSS –Push Press? 5,5,5 plus

WOD- 6 min AMRAP, 6 rest, 6 min AMRAP

5 Squat Cleans (135/95)

7 Toes to bar

9 Hand release push up

First full week of Feb.

Posted: February 4, 2018 by TOTF in Uncategorized
0

Date 5 Feb

SSS- Deadlift 5, 5, 5+plus

WOD- 15 Min AMRAP

2-4-6-8-10-12 keep increasing by 2 until time

Goblet Squat

Sit ups

Burpees

Date 6 Feb

SSS – Press Push Press Complex 3 Press followed by 3 push press same weight done at 5RM weight

WOD- 10 min AMRAP

5 DB snatch left arm

40 Du – 80 SU

5 DB snatch right arm

Date 7 Feb

SSS- Pull ups. 5×5 (Don’t give them a choice. )

WOD – 21-15-9

Power Cleans (95/65)

Wall Balls

400M run after each round

Date 8 Feb

SSS – Press 5,5,5plus

WOD – 5 RFT

12 Push Jerks

8 Pull ups or 16 Ring Rows.

Date 9 Feb

SSS – Deadlift 5,5,5plus

WOD – 21 -15-9 (sprint)

Deadlift (50% of above?)

Box Jumps