Monday 1/30
“Conditioning”
30min EMOM
Min 1: 13/11 Cal Bike
Min 2: 10 Burpees
Min 3: 4 Front Squat 185/125
*from floor
Silver: 8 burpees, 135/95lbs
Bronze: 6 Burpees, 75/55lbs
*off bike by :50
Rest 5:00
Tabata Work
5 Rounds
:30on/:30off
Hollow Body Hold
Tuesday 1/31
“Conditioning”
Open 17.2
12 AMRAP
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50/35) 50Ft.
16 Toes To Bar
8 Dumbbell Power Cleans (50/35)
–Then–
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50/35) 50Ft.
16 Bar Muscle Ups
8 Dumbbell Power Cleans (50/35)
Continue alternating between TTB and BMY every 2 Rounds
*Every 5ft interval of the 50ft = 1 rep of he lunge.
–Rest 5:00-7:00–
EMOM x 8
3 Power Cleans
Build in weight to a heavy
Wednesday 2/1
“Conditioning”
Partner WOD – 25 AMRAP
Trade Rounds
250m Row
12 Air Squats
10 Shoulder To Overhead (95/65)
8 Box Jumps (24/20″)
6 Push-Ups
Silver:75/55
Bronze:45/35
rest 3:00
3 Rounds For Time:
4/4 Turkish Get-Ups (35/26lb KB)
15 Wall Balls (20/14)
Thursday 2/2
“Conditioning”
12min EMOM
Min 1: 20 Russian KBS (55/35)
Min 2: 8/8 SL KB Deadlift (55/35)
Min 3: :20 L-Sit Hang
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Sit-Ups
30-30-30-30-30….
Double Unders
Silver: 185/105
Bronze: 135/95, 60 Singles
Tabata Work
5 Rounds
:30on/:30off
Forearm Plank To Tall Plank
Friday 2/3
“Conditioning”
For Time
20 Hang Power Snatch (95/65)
15 Handstand Push-Ups
20 Thrusters (95/65)
30 Pull-Ups
20 Overhead Squat (95/65)
15 Chest-To Bar Pull-Ups
Silver: 75/55, Box HSPU
Bronze: 45/35, Seated Shoulder Press
In 10:00
Build to a Heavy 2 Rep Thruster
*From the Rack
Tabata Work
5 Rounds
:30on/:30off
Handstand Hold
Saturday 2/4
“Conditioning”
For Time:
2K Row Buy-In
–Then–
5 Rounds
10 Burpees Over The Rower
20 Wtd. Box Step Overs (20/14lbWB)(24/20″)
10 Wall Balls (20/14)
