Month: February 2020

Friday, 2/28/20

Strength

6 Minute EMOM:
1 Clean and Jerk

WOD

4 Rounds:
75 Double Unders
25 Wall Balls (20#/14#)
10 Clean and Jerks (135#/95#)

Thursday, 2/27/20

WOD

20 Minute AMRAP:
Bike for Calories
*2:00 on/2:00 off

Wednesday, 2/26/20

WOD

For Time:
100′ Dumbbell Walking Lunge (50#/35#)
30 Burpee Pull Ups
100′ Dumbbell Walking Lunge (50#/35#)
20 Burpee Pull Ups
100′ Dumbbell Walking Lunge (50#/35#)
10 Burpee Pull Ups

Core Strength

Accumulate 2 Minutes in an L Sit Hold

Tuesday, 2/25/20

WOD

14 Minute AMRAP:
400m Row
20 Overhead Squats (95#/65#)
20 Handstand Push Ups

Monday, 2/24/20

Strength

3×2 Deadlift

WOD

For Time:
10-1 Deadlift (225#/155#)
1-10 Toes to Bar

Friday, 2/21/20

WOD

“Mamba”
18 Minute AMRAP:
5 Ring Muscle Ups
8 Power Cleans (185#/125#)
24 Box Jumps (30″/24″)

Thursday, 2/20/20

Partner WOD

6 Alternating Rounds:
160 Yard Shuttle Sprint
*Partner Sandbag Hold (150#/100#)

Straight Into…

6 Alternating Rounds:
80 Yard Farmers Carry (70#/53#)
*Partner Plank Hold

Wednesday, 2/19/20

WOD

For Time:
21-15-9-6-3
Front Squats (135#/95#)
*Start each round with 12/10 Calorie Bike

Accessory Work

3 Super Sets:
8 Lateral Lunges (Each Leg)
8 Lateral Box Step Ups (Each Leg)

Tuesday, 2/18/20

WOD

8 Rounds:

Odd Rounds:
2 Minute AMRAP:
16 Toes to Bar
Max Burpee to Bar

1 Minute Rest

Even Rounds:
16 Chest to Bar Pull Ups
Max Burpees to Bar

1 Minute Rest

Monday, 2/17/20

Strength

3×4 Deadlift

WOD

For Time:
40/32 Calorie Row
40 Wall Balls (20#/14#)
40 Deadlifts (185#/135#)
40 Wall Balls (20#/14#)
40/32 Calorie Row