LPO 41

WOD:

6 x 6 Back Squats @100kg, 6 Hang power snatches @50kg

6 x 6 Clean Pulls @110kg, 6 Hang power cleans @70kg

Mini Cinco

17/2

A.m.
Hill walk w/ weight vest
Kettlebell mobility:
Round the body, through the legs, single arm/leg press, halo

5rds for QUALITY:
10 goblet squats
10 deficit push ups
Mob work between each round:
1 arm 1 leg dl / 20 swings / 5 windmills each side / 10 up& down dog/ Cossack stretch

P.m.
Tabata double unders
23-22-24-24-4-13-12-23

3rds with 5 min time cap
5 Sumo deadlift @50kg bag
5 pistols left leg@8kg
5 pistols right leg@8kg
Handstand walk to complete 5 min (30ft)

Rest 1 min

3rds with 5 min time cap:
5 Man maker @2x16kg  (renegade row to clean- no press)
5 HSPU
OH lunges @2x16kg to complete 5 min (30 ft/ 8 steps)

Kettlebell Yoga

16/2

A.m. 
Hill walk w/ 10kg weight vest
3rds for QUALITY:
4 Sun salutations
Rd1 10 halos & 10 goblet squats @16kg
Rd2 10 oh squat & 10 sots press @16kg
Rd3 10 tgu alt.

P.m. 
10 min AMRAP of:
30 double unders
6 single leg deadlift @2x16kg (each leg)
6 single leg bent row @2x16kg (each leg)
3 broad jumps up 45 degree slope

4rds +30+6+6. (Last 2 rounds du unbroken)

Burpee Sprint Intervals

15/2

2 min double unders = 90 (40 unbroken)

WOD:

5 x 45 sec burpees w/ 10kg weight vest
12-12-14-15-15

LPO 40

WOD:

6 x 6 Front Squat @80kg - 6 Muscle Snatch, 4 Snatch Push Press, 4 OHS @40kg

6 x 6 Snatch High Pull - 4 Power Clean, 4 Push Press, 3 OH Lunge @60kg    (ripped hands & slippery bar!)

13.3 Remodeled

Poor warm up, only had 20 mins to train..

WOD:

For TIME:
Muscle-ups 
10-8-6-4-2
Wall balls @20lb 10' target
50-40-30-20-10

No rest...

90 double unders

11.53
14.00 (w/ d unders)

LPO 39

2 mins double unders = 93

WOD:

6 x 6 Back Squats @100kg, 6 Hang power snatches @50kg

6 x 6 Clean Pulls @110kg, 6 Hang power cleans @70kg

Then:

PRACTICE Handstand shoulder taps and straight arm hip taps (chest to wall)

Halfway Point

50 days through the 100 day challenge of 50 push-ups a day (broken up anyhow) 

WOD:

For TIME:
50 push-ups

1.50 (some improvement, need more) (first 25 in under 30 secs)

Rest 1 min

TABATA Hollow body hold

LPO 38

WOD:

6 x 6 Front Squat @80kg - 6 Muscle Snatch, 4 Snatch Push Press, 4 OHS @45kg

6 x 6 Snatch High Pull @65kg - 4 Power Clean, 4 Push Press, 4 OH Lunge @60kg

4 x 6 Deadlift @120kg, 6 Box Jumps @24''

LPO 37

PRACTICE double unders for 10 mins (need to improve)

Strength

Find 1RM Muscle Snatch
5-3-1-1-1(f)
40kg-50kg-60kg-65kg-70kg(f)

Find 1RM Power Clean & Push Press
3-2-1-1-1(f)
65kg-75kg-85kg-95kg(video)-100kg(f)

Conditioning

AMRAP for 15 mins:
100m Row
10 KB Swings @24kg
10 Burpees
200m Row
20 KB Swings @24kg
20 Burpees
300m Row
30 KB Swings @24kg
30 Burpees
and so on, continuing to add reps this way each round...

3 rds, 400m row, 33 KB swings

Karen Does Pull-ups

2 min double unders = 82

2 Rds of:
24 Overhead Lunges @20kg Plate
10m Handstand Walk

WOD:

150 Wall ball shots @20lb (10' target)
*5 Chest-to-bar pull-ups EMOM

11.58
55 C2Bs

LPO 36

2 mins double unders = 84

WOD:

6 x 6 Back Squats @100kg, 6 Hang power snatches @50kg

6 x 6 Clean Pulls @110kg, 6 Hang power cleans @70kg

4 Weeks Out

2 mins double unders = 92

WOD:

Strength

Every 2 mins:
Weighted pull-ups 3-3-3-3
20'' Box step-ups @2x25kg  6-6-6-6 (each leg)

Conditioning

EMOM for 14 mins:
6 Strict dips, 3 Box jumps @30"  (odd mins)
6 Chest-to-bar pull-ups, 3 Box jumps @30"  (even mins)