Wednesday, 2/28/18
Accessory Work
3×10 Single Leg RDL
WOD
For Time:
60 Ab Mat Sit Ups
30/25 Calorie Assault Bike
Rest 2 Minutes
50 Ab Mat Sit Ups
25/20 Calorie Assault Bike
Rest 2 Minutes
40 Ab Mat Sit Ups
20/15 Calorie Assault Bike
February 2018
Tuesday, 2/27/18
Strength
5 Minute EMOM:
9 Dumbbell Front Squats (50#/35#)
WOD
3 Rounds:
80 Double Unders
40 Wall Balls (20#/14#)
8 Muscle Ups
*16 Minute Time Cap
Monday, 2/26/18
Strength
Power Snatch
In 8 minutes work up to a heavy set of 2
WOD
10 Minute AMRAP:
15 Power Snatch (95#/65#)
25 Handstand Push Ups
Friday, 2/23/18
Open 18.1
20 Minute AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks
14/12 Calorie Row
Thursday, 2/22/18
WOD
5:00, 4:00, 3:00, 2:00, 1:00
Bike for Kilometers
*1:1 Work/Rest Ratio
Strength
5 Sets, Every 90 Seconds:
5 Back Squats
WOD
7 Minute AMRAP:
40 Double Unders
8 Hang Power Cleans (135#/95#)
Tuesday, 2/20/18
Core Stability
3 Sets:
6 Alternating Turkish Get Ups (3 Each Arm)
WOD
*400m Run Cash In
3 Rounds:
20 Toes to Bar
20 Handstand Push Ups
*400m Run Cash Out
Monday, 2/19/18
WOD
3 Minute AMRAP:
24/21 Calorie Row
24 DB Snatches (50#/35#)
Max Wall Balls (30#/20#)
Rest 3 Minutes
3 Minute AMRAP:
24/21 Calorie Row
20 DB Snatches (50#/35#)
Max Wall Balls (30#/20#)
Rest 3 Minutes
3 Minute AMRAP:
24/21 Calorie Row
16 DB Snatches (50#/35#)
Max Wall Balls (30#/20#)
Rest 3 Minutes
3 Minute AMRAP:
24/21 Calorie Row
12 DB Snatches (50#/35#)
Max Wall Balls (30#/20#)
Friday, 2/16/18
Strength
8 Minute EMOM:
1 Clean and Jerk
WOD
10 Minute AMRAP:
50 Bar Facing Burpees
100 Double Unders
30 Clusters (115#/95#)
Thursday, 2/15/18
WOD
4 Rounds:
In 3 Minutes…
400m Run
Max Calorie Row w/ Remaining Time
*Rest 90 Seconds