Tuesday, 2/19/19
WOD
10 Minute AMRAP:
15/12 Calorie Row
20 Dumbbell Hang Clean and Jerk (50#/35#)
*10 Right Arm/10 Left Arm
Gymnastics Strength
3 Sets:
Max Effort Strict or Kipping Handstand Push Ups
*Rest 2 minutes after each set
Monday, 2/18/19
Strength
5 Sets (Every 90 Seconds):
3 Power Cleans
*Drop and reset every rep
WOD
“Assault Baseline” Re-Test
For Time:
60 Calorie Assault Bike
50 Air Squats
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
Friday, 2/15/19
WOD
Open 14.4
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20#/14#)
30 Cleans (135#/95#)
20 Muscle Ups
Thursday, 2/14/19
Partner WOD
For Time:
800m Run
400′ Box Push (45#/35#)
600m Run
300′ Box Push (45#/35#)
400m Run
200′ Box Push (45#/35#)
200m Run
100′ Box Push (45#/35#)
Wednesday, 2/13/19
Accessory Work
3×8 Turkish Get Ups
WOD
For Time:
18-15-12-9-6-3
Kettlebell Front Squats (53#/35#)
Handstand Push Ups
Tuesday, 2/12/19
WOD
12 Minute AMRAP:
30 Burpee Box Jump Overs (24”/20”)
3k/2.8k Assault Bike
10 Rope Climbs
Monday, 2/11/19
Strength
10 Minutes to Establish a 1rm Back Squat
WOD
3 Rounds:
30 Dumbbell Snatch (50#/35#)
15 Thrusters (95#/65#)
Friday, 2/8/19
WOD
Open 14.2/15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95 / 65 lb.)
10 Chest-To-Bar Pull-Ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats (95 / 65 lb.)
12 Chest-To-Bar Pull-Ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats (95 / 65 lb.)
14 Chest-To-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds
Thursday, 2/7/19
Accessory Work
10 Minute EOMOM (5 Sets):
50’ Front Rack Walking Lunge
WOD
10 Minute Row for Calories