Tuesday, March 1

Skill - HSPU

SWOD - C&J (5 min)

10@50%

6@75%

2@95%

Rest 5

METCON - OPEN - 14.3

8 Min AmRap

10 Deadlift- 135/95#

15 Box jump  - 25/20"

15 DL 185/135#

15 BJ 24/20"

20 DL 225/155#

15 BJ 24/20"

25 DL 275/185#

15 BJ 24/20"

30 DL 315/20#

15 BJ 24/20"

35 DL 365/225#

15 BJ 24/20"

Monday, February 29

Strength - Back Squat (90% of new 1RM)

5@65%

5@75%

5+@ 85%

WOD - 15 min AmRap 

Rx

6 Squat Cleans 155/105

8 Ring Dips

10 KBS 70/53

L2

6 Squat Cleans 135/85

8 Banded Ring Dips (red/orange band)

10 KBS 53/35

L1

6 Squat Cleans 105/55

8 Banded or Tricep Dips

10 KBS 35/18

Thursday, February 25

Skill - Pistols

WOD - 2RFT

800m run

5 RC

800m row 

Tuesday, February 23

Skill - OPEN GOATS :)

WOD - 10 Min Time Cap

3 T2B 

3 Cleans 155/115

6 T2B

6 Cleans

9 T2B

9 Cleans 

Increase by 3 each rd until time complete

Rest 3 Min

WOD 2 - 10 Min EMOM

1-5 min - 15 cal row 

6-10 min - 15 Burpee

Monday, February 22

Strength - Press 

20 min to establish 1RM

WOD - 12 min AmRap

Rx

10 Push Jerk 135/95

100 DU

10 Front Squats 135/95

L2

10 PJ 115/75

50 DU

10 FS 115/75

L1

10 PJ 85/45

25 DU Progressions

10 FS 85/45

Friday, February 19  

WOD - Partner

800m run

60 cleans 115/75

800m run

60 MBSU 20#

800m run

60 Pull-ups 

800m run 

***switch every 10 reps

***run together 

Thursday, February 18

Strength - Back Squat

(20 Min to find 1 Rep Max)

WOD - 12 min AmRap

Rx

15 HPS 95/65

15 Slam 35/25

15 Cal Row