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
