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Friday, February 27
OPEN GYM OR YOU CAN DO THIS: WOD - 4RFT 400m run or 500m row 15 Slams 10 pull-ups
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Thursday, February 26
Skill - GOAT Work WOD - 21, 15, 9 Rx Wall balls 20# Box jumps 24" HR Pushups L2 Wall balls 14# Box jumps 20" HR Pushups L1 Wall balls 10# Box jumps 12" Mod HR Pushups Wednesday, February 25 Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x3RM (+2.5# - 5#) WOD 3 Min AmRap 3 Power Snatch 135/95 + 7 Burpees 2 Min Rest 3 Min AmRap 3 Power Clean 185/135 + 7 Box Jumps 24/20" 2 Min Rest 3 Min AmRap 3 Deadlifts 275/185 + 7 T2B *****score is total rounds Friday, February 20
Strength - Press Rx 5 rope climb 10 pistols (each leg) 20 pullups 30 Pushups 40 DBS (split) 50/30 50 OH DB walking lunges 50/30 L2 3 rope climb 10 plate pistols (each leg) 20 pullups 30 Pushups 40 DBS (split) 40/20 50 OH DB walking lunges 40/20 L1 1 knotted rope climb or 10 rope pulls 10 modified pistols (each leg 20 modified pullups 30 modified Pushups 40 DBS (split) 50/30 50 OH DB walking lunges 30/10 Thursday, February 19
Skill - Burgener Warmup Skill Transfer Exercises METCON - For max reps (10 minute time cap) 20x Snatch (75#/45#) 20x Snatch (135#/75#) 20x Snatch (175#/100#) 20x Snatch (210#/120#) Rest 5 minutes 1 mile run Strength - Deadlifts
Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (+5) METCON 4 rounds for max reps Squat Clean - 1 minute max reps 135#/85# Rest 3 minutes Squat Clean - 1 minute max reps 175#/105# Rest 3 minutes Squat Clean - 1 minute max reps 215#/125# Rest 3 minutes Squat Clean - 1 minute max reps 255#/145# Tuesday, February 17
Skill - paralette pass thru's 3x10 WOD - 4 RFT ****BUYIN - 10 Front Squats 155/115 20 Cal Row 20 GHD SIT-UPS 20 BOX JUMPS 24/20" 20 KBS 53/35 ***BUYOUT - 10 Front Squats 155/115 L2 FS 115/75, BJ 20/18", KBS 44/26 L1 FS 75/35, BJ 18/12", KBS 26/13 Monday, February 16 Strength - Bench Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (+2.5# - 5#) WOD - Tabata Trio Rx Wall Ball 20#/16# - Tabata x 6 Rest 1 minute Burpees - Tabata x 6 Rest 1 minute T2B - Tabata x 6 L2 Wall Ball 16/14# - Tabata x 6 Rest 1 minute Burpees - Tabata x 6 Rest 1 minute Almost T2B - Tabata x 6 L1 Rx Wall Ball 14#/10# - Tabata x 6 Rest 1 minute Mod Burpees - Tabata x 6 Rest 1 minute Lying T2B - Tabata x 6 *****score equals lowest reps for each of the 6 intervals - combine 3 totals Friday, February 13
Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x3RM (+5#) WOD - 3RFT Rx 8 DL 255/175 3 Rope Climb 200m run L2 8 DL 205/135 1 Rope Climb 200m run L1 8 DL 155/85 1 knotted or 3 pulls 200m run Thursday, February 12 Skill - Ring Dips WOD - For Time ****Buyin - 800m run 21, 15, 9 Calorie Row Front Squats 65/45 MBC 20/14 SDHPs 65/45 Wall Ball 20/14 Burpees *** Buyout - 800m run |
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