Wednesday, 2/14/18
Accessory Work
4×10 Renegade Rows
WOD
7 Minute AMRAP:
Wall Balls (20#/14#)
*On the minute 5 Deadlifts (225#/155#)
February 2018
Tuesday, 2/13/18
Gymnastics Strength
3×18 Handstand Push Ups
*Strict or Kipping
*90 Seconds Rest
WOD
4 Rounds:
50′ DB Front Rack Walking Lunge (50#/35#)
20 Toes to Bar
*12 Minute Time Cap
Monday, 2/12/18
Strength
3 Sets, Every 2 Minutes:
5 Overhead Squats
WOD
For Time:
50/40 Calorie Assault Bike
50 Box Jump Overs (24″/20″)
50 Overhead Squats (75#/55#)
Friday, 2/9/18
WOD
18 Minute AMRAP:
18 Calorie Row
15 Wall Balls (20#/14#)
12 Db Snatches (50#/35#)
9 Toes to Bar
Thursday, 2/8/18
“Pick a Skill”
WOD
1:00 Max Effort Bench Press (135#/95#)
2:00 Rest
1:00 Max Effort Bench Press (155#/105#)
2:00 Rest
1:00 Max Effort Bench Press (185#/125#)
2:00 Rest
1:00 Max Effort Back Squat (185#/125#)
2:00 Rest
1:00 Max Effort Back Squat (225#/155#)
2:00 Rest
1:00 Max Effort Back Squat (275#/185#)
Wednesday, 2/7/18
WOD
4 Rounds:
50 Double Unders
10m Right Arm Overhead Walking Lunge (50#/35#)
15 Handstand Push Ups
10m Left Arm Overhead Walking Lunge (50#/35#)
Core Stability
4 x 1:00 on/1:00 off:
Plank Holds
Tuesday, 2/6/18
Gymnastics
3×18 Chest to Bar Pull Ups
*Rest 90 seconds after each set
WOD
8 Minute AMRAP:
3-6-9-12 etc…
Deadlifts (185#/135#)
*10/8 Calorie Bike after each round
Monday, 2/5/18
Strength
Every 90 Seconds for 5 Sets:
3 Squat Cleans
*Drop from the top
WOD
5 Rounds:
10 Thrusters (115#/85#)
15 Bar Facing Burpees
*15 minute time cap
Friday, 2/2/18
Barbell Cycling
10 Minute Alternating EMOM:
Odd: 30 Double Unders
Even: 6 Touch N Go Power Snatch
WOD
7 Minute AMRAP:
12 Overhead Squats (95#/65#)
4 Bar Muscle Ups