Wednesday March 5th

Power Cleans
5@ warmup
3 @ 80% of 1RM
3 @ 85% of 1RM
3 @ 90% of 1RM

WOD-
200m run
10 C2B
15 G2OH (45/25)
20 HRPU
25 Front Squats (95/65)
20 HRPU
15 G2OH
10 C2B
1 rope climb

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Tuesday March 4th

“Tabata” Tuesday
Walking lunges
Sit-ups
Calorie row
Burpees

20 seconds of work, then 10 seconds of rest for 8 rounds for each EX. Score is the lowest highest number completed for each EX.

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Monday March 3rd

Deadlift
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @ 85% of 1RM

WOD
13:00min AMRAP
6 Sprints (20m)
8 Ring Dips
10 Hang Clean (115/65)

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Thursday Feb. 26th

Skill
Agility ladder drills/ Handstands

WOD
10 rounds
6 T2B
9 MBC

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Wednesday

Strength
Back Squat
5 @ 75%
5 @ 80%
5+ @ 85%

WOD
10:00min AMRAP
7 Burpees
10 S2OH (135/75)
20 air squats

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Monday Feb. 24th

Strength/Skill
Cleans
5 @ warmup
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @ 85% of 1RM

WOD
2- 6:00min AMRAP’s. Restart on second AMRAP. Rest 1min between.
Ascending ladder by 5
5 Wall Balls
5 Sit-ups

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Friday Feb. 21st

Strength
EMOM 10 min
5 DL (275/165)
5 Tuck jumps

WOD
400m run, then
18-15-12-9-6
Pull-ups
Ball slams
Broad jumps
400m run finish

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Thursday Feb. 20th

Strength
Snatch
3-3-3-3-3

WOD
21-Thrusters (95/65)
40 DU’s
15- Thrusters
40 DU’s
9 Thrusters
200m keg run

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Wednesday Feb. 19th

Strength/skill
Row 1000 for time

WOD
6RFT
8 T2B
15 Box jumps (24″/20″)
15 Back extensions

3:00min planks- cashout

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Tuesday Feb. 18th

Strength
Back squat
5-5-3-3-3

WOD
15:00min AMRAP
6 sprints
10 hang cleans (135/75)
7 HSPU’s

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