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
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#)
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