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TEAM WORK THURSDAY

2/27/2019

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Thursday 02.28.19

Strength (week 4)
Back Squat - 20 reps (add 5#)

PWOD - For Time
100 DU
100 Cal Assault
100 DU
100 Cal Row
100 DU
**Split all reps evenly
**One bike & rower per team
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WARRIOR WEDNESDAY

2/26/2019

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Wednesday 02.27.19
Skill - Pistol / Progressions

WOD - K9 Chucky
(4 RFT) ​
1 DL 275/205
25 KBS 53/35
19 Box Jumps 24/20”
11 Burpee


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SHOOT FOR THE STARS TUESDAY

2/25/2019

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Tuesday 02.26.19
Strength (week 3)

Back Squat - 20 reps (add 5#)
Press - 12 reps
(Add 5#)

WOD - RFT (work up the ladder - score is last rd complete plus reps)
1.2.3.4.5.6.........(15 min)
RX
Strict HSPU
Strict Ring Dip
Strict PU

L2
HSPU (1 mat)
Ring Dip
Pull-up

L1
Mod HSPU
Ring Dip prog / tricep Dip
BB pull-ups
****100m run after each Rd
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MISSILE MONDAY

2/24/2019

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Monday 02.25.19
​


Strength (week 3)

Deadlift - 12 reps (add 10#)
Bench Press - 20 reps (add 5#)

10 Min AmRap
Rx
50 DU
15 HPC 135/95
15 T2B

L2
30 DU
15 HPC 115/75
15 Almost T2B (within 6”)

L1
100 Single Unders / 30 DU Progressions
15 HPC 85/45
15 Hanging Knee Raises
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THRIFTY THURSDAY

2/20/2019

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Thursday 02.21.19

Skill - Choose from these
T2B
DU
C2BPU
Wall Ball
MU (ring or Bar)
Snatch
Thrusters

WOD 1 (7 Min EMOM)
12/9 Cal Row
Max rep burpee
****score is total burpee

Rest 3 Min

WOD 2 (5 Min EMOM)
5 Strict Pullup
7 Pushup
10 Air-squats
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BELLS ARE RINGING WEDNESDAY

2/19/2019

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Wednesday 02.20.19
Strength - (Week 3)

Dead Lift -12 reps
(add 10#)​
Push Press-12 reps
(add 5#)

WOD - 10 Min AmRap
30 DU
20 Alt DB Snatch (50/35#)
10 DB Front rack walking lunge (50/35# x 2)
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BUST YOUR BOOTY TUESDAY

2/18/2019

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Tuesday 02.19.19


Skill - HS Walk / HSPU / Progressions


WOD - For Time
21.18.15.12.9.6.3
Cal Assault
KBS 53/35
Goblet Squat 53/35
Burpee
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BLOW YOUR TOP MONDAY

2/17/2019

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Monday 02.18.19

Strength - (Week 3)
Back Squat-20 reps
(add 5#)
Bench Press-20 reps
(add 5#)

WOD - 3RFT
300/250m Row
15 Box Jump 30/24”
15 Wall Ball 25/16#

L2
300/250m Row
15 Box Jump 24/20”
15 Wall Ball 20/14#

L1
​300/250m Row
15 Box Jump 20/12”
15 Wall Ball 16/10#
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PARTNER TRIO FRIDAY

2/14/2019

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Friday 02.15.19
Strength
Back Squat - 20 reps
Week 2 (add 5#)

PWOD 1
5 Min AmRap
30 Cal Assault
30 HPC 115/65
30 C2BPU

Rest 3 Min

PWOD 2
5 Min AmRap
20 Cal Assault
20 PC 135/95
20 T2B

Rest 3 Min

PWOD 3
5 Min AmRap
10 Cal Assault
10 Squat Clean 155/115
10 K2E
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SHOOT FOR THE STARS WEDNESDAY

2/12/2019

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Wednesday 02.13.19

Strength (week 2)
Deadlift - 12 reps (add 10#)
Push Press - 12 reps (add 5#)

WOD 10 Min Ladder
1.2.3.4....keep climbing
T2B
Alt Pistol (L/R=1rep)​

10.20.30.40.....keep
climbing
DU
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