Monday 2/5
“STRENGTH”
Every 1:30 x 8 sets (12 mins)
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
“CONDITIONING”
5 Rounds for Time:
5 Overhead Squat (135/95)
10 Pushups
Time Cap: 18 minutes:
Elite: 185/125 lbs.
Silver: 95/65 lbs. | knee push-ups
Bronze: Front squat | Box Push-Ups | Step-Overs
Tuesday 2/6
“STRENGTH/SKILLS”
EMOM 8 minutes:
MIN 1: 5-8 Strict HSPU
MIN 2: 20s Hollow Hold
-Scale to box assisted HSPU, DB press
“CONDITIONING”
AMRAP 3 minutes x 5 Sets
12/9 Calorie Bike
6 Power Cleans (155/105)
Max Wall-walks in the remaining time
-rest 2 mins b/t sets
Elite: 15/12 cal | 225/155 lbs.
Silver: 115/85 lbs. | Halfway Wall Walk
Bronze: 9/6 cals | 75/55 lbs. | 10′ Bear Crawl
Wednesday 2/7
“CONDITIONING”
AMRAP 26 minutes:
3,6,9,12…etc
Burpee Pull-ups
Shuttle runs (from rig to wall and back)
Goblet Squats (53/35)
Switch with partner every min
Silver: 44/25lbs. | Burpee
Bronze: 25/15 lbs. | Burpee
Thursday 2/8
“STRENGTH”
Every 1:30 x 8 sets
1 Clean Pull
1 Hang Power Clean
1 Hang Squat Clean
“CONDITIONING”
EMOM 18 minutes:
Min 1: 3 Heavy Deadlifts (75-80%)
Min 2: 12/9 Calorie Row
Min 3: 15 V-Ups
Post-wod
Coach-led mobility
Elite: 14/12 Cal | GHDSU
Silver: 10/8 Cal | Sit-Ups
Bronze: 9/6 Cal | Sit-Up
Friday 2/9
“STRENGTH/SKILLS”
EMOM 8 minutes:
Min 1: 5-8 Strict CTB Pull-ups
Min 2: 5-8 Dips
Elite: add weight
Scaled: add bands
“CONDITIONING”
AMRAP 6 minutes:
4 Bar Muscle-Up
50 Double Unders
-rest 3 mins
AMRAP 6 minutes:
8 Chest to Bar Pull-Ups
30 Crossover Singles
-rest 3 mins
AMRAP 6 minutes:
Max Calorie Bike
Saturday 2/10
Teams of 2. Trade Reps. Run Together.
For Time:
5,000m row
1-Mile Run
200′ Burpee Broad Jump (down + back 2x)
Silver: 4,000m/800m/60 reps
