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January
21
Saturday

SATURDAY 21.01.17

clean-and-jerk
MOBILITY AND MAINTENANCE 

S1. Band Assisted Hip Flexors
S2. Band Assisted Lats and Shoulders
PERFORMANCE and FITNESS
STRENGTH

15 mins to find 1RM Split Jerk or Shoulder 2 Overhead
CrossFit Games Open 2011 11.5 WORKOUT
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 20 minutes of:
Power cleans (145lbs / 65kg)
10 Toes to bar
5 Wall balls (20lbs to 10′ target)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 20 minutes of:
Power cleans (130lbs / 60kg)
10 Toes to bar
15 Wall balls (20lbs to 9′ target)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 20 minutes of:
Power cleans (75lbs / 35kg)
10 Toes to bar
15 Wall balls (10lbs to 9′ target)
WORDS TO LIVE BY
Screen Shot 2017-01-17 at 11.28.49 pm

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January
20
Friday

FRIDAY 20.01.17

power snatch

MOBILITY AND MAINTENANCE
S1. Band Assisted Good Mornings
S2. Band Assisted Calfs
PERFORMANCE and FITNESS
STRENGTH (15 mins)
Deadlift
5-5-5-5-5
Work up to Heavy 5 Deadlift
PERFORMANCE
MET-CON (Time)
10 Rounds
40 Double Unders
10 Burpees
7 Deadlift 100/75
FITNESS
MET-CON (Time)
10 Rounds
50 Single Unders
8 Burpees
7 Deadlift
WORDS TO LIVE BY
Screen Shot 2017-01-17 at 11.23.28 pm

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January
19
Thursday

THURSDAY 19.01.17

bigstock-Woman-Doing-Crossfit-Barbell-L-65573635-1024x682
MOBILITY AND MAINTENANCE
S1. Band Assisted Hamstring Floss
S2. Band Assisted Lats and Internal Rotation
PERFORMANCE and FITNESS
Row In Partners 1:1
20 Cals 5 Rounds each
PERFORMANCE
MET-CON (Amrap)
7 min Amrap
7 Power Cleans (75/55)
7 HSPU
Rest 3 mins
MET-CON (Amrap)
7 min Amrap
7 Shoulder to Overhead (65/45)
7 Bar Muscle ups or C2B Pull-ups
FITNESS 
MET-CON (Amrap)
7 min Amrap
7 Power Cleans
7 HR Push-ups
Rest 3 mins
MET-CON (Amrap)
7 min Amrap
7 Push Press
7 Pull-ups or Ring Rows
WORDS TO LOVE BY
CwpyYThWQAAY3qD

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January
18
Wednesday

WEDNESDAY 18.01.17

Toes to Bar
MOBILITY AND MAINTENANCE 

S1. Barbell Calf and Shoulder Smash
S2. Band Assisted Lats and Chest
PERFORMANCE and FITNESS
MET-CON
Partner Chipper (Share evenly)
50-40-30-20-10
Airbike or Row (for cal)
Toes 2 Bar
Box Jump Overs
Burpees
Farmers Carry 200m after each Round
MIDLINE STRENGTH
20m Mat Drag
20 GHD Situps or MB Situps
20 KB Russian Twists
3 Rounds
WORDS TO LIVE BY
1386977821721583

 

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January
17
Tuesday

TUESDAY 17.01.17

242183_210100855697125_6252685_o-620x416
MOBILITY AND MAINTENANCE

S1. Band Assisted Broomstick Lunges 5 reps per leg
S2. Band Assisted Good Mornings 10 reps
2 Rounds each
S3. Barbell Muscle Snatch Into OH Squat 10 reps
PERFORMANCE and FITNESS
Full Snatch Ladder (10 mins)
Every 2 mins (Ascend weight each Round)
Mins 0-2: 3 Snatches
Mins 2-4: 3 Snatches
Mins 4-6: 3 Snatches
Mins 6-8: 1 Snatch
Mins 8-10: 1 Snatch
PERFORMANCE
MET-CON (Time)
“ISABEL”
30 Power Snatches, 60/45
FITNESS
MET-CON (Time)
“ISABEL”
30 Power Snatches
WORDS TO LIVE BY
725c48f3ac35960dd17d1d2a2d714e46

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January
16
Monday

MONDAY 16.01.17

627253_219401681527447_547308687_o
MOBILITY AND MAINTENANCE 

S1. Band Assisted Hamstring and Hip Flexor
S2. Band Assisted Lats and Shoulders
STRENGTH 
Front Squat
Every 90 secs (15 mins)
10-9-8-7-6-5-4-3-2-1
Add weight each Round
Example
10 @ 40kg
9 @ 50kg
8 @ 60kg
7 @ 70kg
6 @ 80kg
5 @ 90kg
4 @ 100kg
3 @ 110kg
2 @ 120kg
1 @ 130kg
Add 5kg to last weeks weight
PERFORMANCE
MET-CON (Amrap)
CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots
100 Double-Unders
FITNESS
MET-CON (Time)
Modified Crossfit Games Open 15.3
14-Minute AMRAP of:
7 C2B Pull-ups or Pull-ups
50 Wall-Ball Shots
100 Single-Unders
WORDS TO LIVE BY
Screen Shot 2017-01-15 at 6.36.03 pm

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January
15
Sunday

SUNDAY 15.01.17

79507-quotes-about-being-meant-to-be-where-you-are

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January
14
Saturday

SATURDAY 14.01.17

61fbvktqs8l-01_sl500_
MOBILITY AND MAINTENANCE

Dynamic Stretch Series
PERFORMANCE and FITNESS
MET-CON (Amrap)
WORKOUT 14.1
MEN 
includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN  includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
MASTERS MEN  includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps
MASTERS WOMEN  includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps
WORDS TO LIVE BY
quotes-about-change-quotes-love-quotes-life-quotes-and-sayings-1381945129ng4k8

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January
13
Friday

FRIDAY 13.01.17

MOBILITY AND MAINTENANCE 
S1. Band Assisted Hip Flexors
S2. Band Assisted Lats and Shoulders
PERFORMANCE and FITNESS
Gymnastics
Every 3 mins for 3 Rounds
15 Muscle Ups or
15 C2B Pull-ups or
15 Pull-ups
PERFORMANCE and FITNESS
MET-CON (ROUNDS)
Death By
Min 1. 1 Wall Ball 1 Burpee
Min 2. 2 Wall Balls 2 Burpees
Min 3. 3 Wall Balls 3 Burpees
Min 4. 4 Wall Balls 4 Burpees …….etc
Keep adding 1 rep of each per round until the required reps cannot be completed within the minute. Burpees must be to target!!
MIDLINE STRENGTH
20m Mat Drag
15 MB GHD Situps
10 Strict T2B Plank Getups
3 Rounds
WORDS TO LIVE BY
jimrohnmotivationalquote-1

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January
12
Thursday

THURSDAY 12.01.17

entrenamiento-espartano-salto-cajon
MOBILITY AND MAINTENANCE

S1. Band Assisted Hamstring and Ankle Floss
S2. Band Assisted Lats
PERFORMANCE and FITNESS
Row In Partners 1:1
50 Cal each
40 Cal each
30 Cal each
20 Cal each
10 Cal each
PERFORMANCE and FITNESS 
MET-CON
Deadlift Ladder
2 mins to complete
15 Deadlift @ 100/60 + 15 Box Jumps
2 mins to complete
13 Deadlift @ 110/70 + 13 Box Jumps
2 mins to complete
11 Deadlift @ 120/80 + 11 Box Jumps
2 mins to complete
9 Deadlift @ 130/90 + 9 Box Jumps
2 mins to complete
7 Deadlift @ 140 + 7 Box Jumps
2 mins to complete
5 Deadlift @ 150 + 5 Box Jumps
2 mins to complete
3 Deadlift @ 160 + 3 Box Jumps
WORDS TO LIVE BY
the-secret-of-change-is-to-focus-all-of-your-energy

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