Monday 2/6

“Conditioning”

4 Sets
5min AMRAP
8 Burpees
5 Hang Power Snatch (95/65)
30 Double Unders
Rest 2:00

*Start over each round

Tabata Work
5 Rounds
:30on/:30off
Handstand Walk

*Scale
Walk around a box corner
or 2 Wall Walks
*People can spot each other’s feet

 

Tuesday 2/7

“Conditioning”

Open WOD 21.3
15 Front Squats (95/65)
30 Toes To Bar
15 Thrusters (95/65)
–Rest 1:00–
15 Front Squats (95/65)
30 Chest To Bar Pull-Ups
15 Thrusters (95/65)
–Rest 1:00–
15 Front Squats (95/65)
30 Bar Muscle-Ups
15 Thrusters (95/65)

Cap: 15 mins

–Rest–

“Strength”

Every :90 for 6 Sets
3 Strict Press + 2 Push-Press
Build in weight

 

Wednesday 2/8

Parter WOD – 20min EMOM
Min 1: Bike Calories
Min 2: 2 Deadlift + 2 Power Cleans (70-80% 1RM Clean)
* Score is total calories on bike between the two
*Trade places each minute

–Rest 5:00–

Partner WOD – Trade Every 500m
For Time:
6x500m Row

 

Thursday 2/9

“Strength”

E2MOM x 5 Sets
Back Squat
10-8-6-4-2
*Each interval is a smaller rep set

“Conditioning”

4 Rounds For Time
15 Toes To Bar
10 SA OH Wallking Lunge Left (50/35)
10 SA OH Wallking Lunge Right (50/35)

Time Cap: 15:00

Tabata Work
5 Rounds
:30on/:30off
Hollow Body Rocks

 

Friday 2/10

“Conditioning”

5 Rounds For Time:
Trade Rounds
250m Row
12 Air Squats
10 Shoulder To Overhead (95/65)
8 Box Jumps (24/20″)
6 Push-Ups
–Rest 1:00 after each round–
*25min Cap
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)
*12min Cap

 

Saturday 2/11

“Conditioning”
Partner WOD – Trade Reps
For Time:
10,000m Erg Bike
300 Double Unders
200 Sit-Ups
150 Kettlebell Swings (55/35)

*Only one partner working at a time
*Tackle reps any way, Ex:
1. Straight through
2. Break up into rounds

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