ROME, DAY 33: Friday, February 5, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 5 Strict Pull Ups and + 25 Jumping Jacks (next 2), 5 Kipping Pull Ups +25 Jumping Jacks (last 2)

(C) Equipment Set Up and Warm Up for Franny D

(D) Warm Up for Franny D

(E) 10 Minute AMRAP of

10 Thrusters 115/83
9 Pull Ups
8 Deadlifts 205/133
7 HSPUs (one bar only)

Heat 2

Heat 3

(F) 1 Mile Cooldown

(G) Full Mobility Cycle + Band Pull Aparts

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT BREAKDOWN DAY 94: Wednesday, July 1, 2015

(A) Soft Tissue

(B) Eyes Shut GymNASTY Mobility

(C) Eyes Shut Barbell Drills: Press, Push Press, Front Squat, Thrusters

(D) Warm Up Thrusters and Pull Ups for ...


Thrusters 95/65
Pull Ups

(F) Snatch Balance Perfect Reps w/ Barbell 6x3

(G) Circuit Training. 4x10-15:

  • Palms Out Barbell Rows x8-12
  • Snatch Grip Press x8-12
  • Bench Reverse Hypers x8-12
  • Russian Plate Sit Ups x8-12

(H) Cool Down Jog

Christina. Eyes shut snatch balance.     Photo: Rafael Vega

Christina. Eyes shut snatch balance.  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 40: FranDay, May 8, 2015

From the book of Castro, chapter 2, verse 16-17:

And on the fortieth day Glassman created Fran. Many did not sleep, for they were afraid, but others did not give two fucks and showed up ready to do this shit.

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Movement Standards and Substitutions Review for Fran

(D) Fran (Heats if necessary)

For Time

PROJECT BREAKDOWN DAY 22 (+Weekly Preview): Monday, April 20, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Back Squat, Front Squat, Press, Push Press, Overhead Squat, Muscle Snatch, Power Snatch, Snatch Balance

(D) Power Snatch 5x2 @ 60-70% of 1RM Power Snatch

(E) Annie, in heats if necessary (fastest athletes first)

For Time
50-40-30-20-10 of
Double Unders
Sit Ups

PROJECT BREAKDOWN DAY 8 (+Weekly Preview): Monday, April 6, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Warm Up WOD

  • 800m Run/Jog
  • 30 KB SDHP

(D) Skill Work

  • Pull-Ups/Kipping Pull Ups
  • Russian and American KB Swings

(E) Helen. For Time:

3 Rounds of

  • 400m Run
  • 21 American KB Swings 1.5/1.0 pood
  • 12 Pull-Ups

(F) Cool Down Jog