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Friday February 28
Strength - Deadlift deload (remember 90% of 1RM) Warmup 5 @ 40% 5 @ 50% 5 @ 60% WOD - 15 min AMRAP - Reps 1 min squats 2 min DU 3 min push-ups 4 min sit-ups 5 min pull-ups
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Thursday February 27
Skill - rope climb x 3 Rope pulls 3 x10 WOD - 10 rds Rx 100 m run 10 box jumps 30/ 24" L2 100m run 10 box jump 20/18" L1 100m run 10 box jump/ step ups 18/12" Wednesday February 26
Strength - Bench or Press deload (remember 90% of 1RM) Warmup 5x2 5 @ 40% 5 @ 50% 5 @ 60% WOD - 10 min amrap Rx 3 squat clean & jerks 155/105 6 bar facing Burpees 9 T2B L2 3 squat clean & jerks 115/75 6 bar facing Burpees 9 T2B L1 3 squat clean & jerks 75/45# 6 bar facing modified Burpees 9 Lying T2B Tuesday February 25
SKILL - 4 TGU EMOM X 6 minutes (use a challenging weight) WOD - 10.9.8.7.6.5.4.3.2.1 Rx OH Squats 105/75# HSPU L2 OH Squats 85/55# HSPU (2 mats) L1 OH squats 65/35# Modified HSPU/Hold Monday February 24
Wendler Strength - back squat deload (remember 90% of 1RM) Warmup 5 @ 40% 5 @ 50% 5 @ 60% WOD - FOR TIME - 15 minute cutoff BUYIN - 400m run **3 rounds 20 push press 95/65# 20 box jumps 24/20" 20 GHD Sit-ups BUYOUT - 400m run L2 PP 75/45# BJ 20/18" L1 PP 55/25# BJ 1812" Friday, February 21
Strength Deadlift 90% of 1RM WARMUP 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - 1RFT (break it up however you like) 1 mile run 100 Burpees Thursday, February 20
Skill - spend 15 minutes on your GOATS Rowing Kelly - 5 rounds RX 400 m row 30 Box Jumps 24/20" 30 Wall Balls 20/14# L2 400 m row 30 Box Jumps 20/18" 30 Wall Balls 16/12# L1 400 m row 30 Box Jumps/Step Ups 18/12" 30 Wall Balls 14/10# Wednesday, February 19
Bench Press or Press 90% of 1RM WARMUP 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - Elizabeth 21,15,9 Rx Squat Clean 135/95 Ring Dips L2 Squat clean 105/65 Banded ring dips L1 Power clean 75/35 Tricep Dips Tuesday, February 18
Skill - HSPU WOD - 1 round RX 50 DU 100m run 50 Goblet Squats 53/35 100m run 50 Box Jumps 24" 100 m run 50 push-ups 100m run 50 Sit-ups 100m run 50 walking lunges 100 m run 50 jumping pull ups 100m run Monday February 17
Back Squats - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - 3RFT (15 min) Rx 15 power snatch (95/65) 15 T2B (touch every rep) 400m run L2 15 power snatch (75/45) 15 T2B 400m run L1 15 power snatch (55/25) 15 Floor T2B 400m run |
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