Monthly Archives: February 2020

WOD ON A RUNNING CLOCK *0:00-8:00* (21-15-9) thrusters pullups *8:00-16:00* (21-15-9) deadlift HSPU *16:00-24:00* (21-15-9) power cleans ring dips

STRENGTH (EMOM x 10) 2 power snatches @60% WOD (8 rounds) :20 sec max reps Burpees to Plate :10 sec REST IMMEDIATLY INTO (8 rounds) :20 sec max reps plate squat :10 sec REST IMMEDIATLY INTO (8 rounds) :20 sec max reps abmat situps :10 sec REST IMMEDIATLY INTO (8 rounds) :20 sec max repsContinue reading “FRIDAY”

WOD 1000 meter row *REST while other person goes THEN IMMEDIATLY INTO (10 rounds) 250 meter sprint *REST while other person goes THEN IMMEDIATLY INTO 1000 meter row *REST while other person goes *RESET SCREEN EACH TIME YOU GO *PUSH THE PACE ON THE 1000 meter rows *THE 250s SHOULD BE 100% ALL OUT

STRENGTH (OT2:00 x 20 minutes) 2 front squats + 1 split jerk @60% of push press *add weight each set working up to heaviest complex possible WOD (3 rounds) -AMRAP in 5:00- 60ft DB walking lunge 12 DB push press *REST 1:00 after each AMRAP

SKILL WORK (4 rounds) 12 cal row 12 HSPU *REST WHILE OTHER PERSON GOES WOD (20-15-10 reps for time) Overhead squat pullups *50 double unders after each set

STRENGTH EMOM (EMOM x 12) MIN 1: 6 power snatches @55% + 5 burpees MIN 2: REST WOD (AMRAP in 12) 10 hang power cleans 8 lateral jump over bar burpee 6 T2B *must jump sideways over bar for the burpee, no turning to jump fowards

WOD (EMOM x 45) 1. 15 wallballs 2. 10 burpees 3. 3 box jumps + 7 deadlift 4. 5 hang power cleans + 3 push jerks 5. REST *attack each interval 100% speed and try and stay unbroken

WOD (AMRAP in 12) 12 calorie row 6 slam balls REST 5:00 -3 rounds- (AMRAP in 4) 4 pullups 8 pushups 12 air squats REST 1:00 between AMRAPS

STRENGTH (20 minute clock) 3RM floor press WOD (10-9-8-7-6-5-4-3-2-1) devil press T2B FINISHER (8 rounds) :20 sec max DB face pulls :10 sec rest

WOD (For time:) 50 Box Jump Overs 50 DB hang clean & jerks 50 KB swings 50 Alt. DB Lunges 50 V-ups 50 DB Push Press 50 DB squats 50 Burpees 50 Double unders

SKILL EMOM (EMOM x 12) MIN 1: 15/12 cal row MIN 2: max rep HSPU MIN 3: 15 abmat situps WOD (7 rounds) 4 bar muscle ups 7 power snatches

STRENGTH (EMOM x 10) 20 double unders + 3 deadlifts @80% *both same minute WOD (AMRAP in 12) 15 thrusters 15 push ups

STRENGTH (10 minute clock) 2RM close grip bench press PARTNER WOD (20 minute clock) one partner is working on max meter row other partner is doing a round of 20 DB snatches 20 ball slams 20 v-up *when the partner finished the round you trade spots.

STRENGTH (OT3:00 x 5 sets) 1 pause back squat @80% *add weight to each set *3 count pause in bottom of squat WOD (AMRAP in 8) 8 alternating front rack lunges 8 push press FINISHER (EMOM x 10) MIN 1: 10 good mornings MIN 2: 15 banded lat pulldowns

ACCESSORY WORK (EMOM x 10) MIN 1: 3 split jerks @70% of Clean MIN 2: 10 bent over barbell row WOD (21-15-9) T2B power cleans FINISHER (3 rounds) :30 sec situps :30 sec rest 1:00 plank hold 1:00 rest

STRENGTH (20 minute clock) 1RM squat clean thruster WOD (3 rounds) 18 wallballs 36 box jumps

SKILL WORK (EMOM x 12) MIN 1: 2 wall climbs MIN 2: 45 sec HS hold MIN 3: REST WOD (FOR MAX REPS) 5:00 row for calories 4:00 burpees 3:00 KB swings 2:00 T2B 1:00 HSPU

WOD (5 founds) 25 power snatches @empty bar 50 double unders (4 rounds) 20 power snathes +# 40 air squats (3 rounds) 15 power snatches +# 20 situps (2 rounds) 10 snatches +# 20 push ups (1 round) 5 snatches +# 10 strict pullups

CORE WORK (4 rounds) :45 sec AB wheel rollout :15 sec REST WOD (21-15-9 AFAP) ball slams pullups

WOD (EMOM x 40) MIN 1: 12 wallballs MIN 2: 10 cal bike MIN 3: 16 DB snatches MIN 4: 18 plank hops MIN 5: REST

SKILL WORK (EMOM x 15) MIN 1: 30 double unders or :45 sec practice MIN 2: 10 ring dip MIN 3: :30 sec plank hold TEAM WOD (AMRAP in 20) 12/10 cal row 10 DB power clean & jerk *1 partners rest while 1 partner does a round

STRENGTH (OT3:00 x 5 sets) 3 pause back squats @75% *3 count pause WOD (4 rounds) 20 KB swings 20 goblet squats FINISHER (3 rounds for quality reps) 15 Kb side bends, per side 15 back extendions

STRENGTH (OT2:00 x 5 sets) Colossal Clean Complex @60% *add weight each set COMPLEX = 1 clean + 1 hang clean + 3 jerks + 1 front squat WOD (2 rounds AFAP) 25 burpees 25 power snatches 25 situps 25 double unders

STRENGTH (3 rounds) 1:00 max rep bench press @40% 1:00 REST WOD (AMRAP in 8) 8 push press 8 box jumps REST 4:00 (AMRAP in 8) 8 push press +#s 8 box jumps +”s

CORE WORK (EMOM x 18) MIN 1: :40 sec plank hold MIN 2: :20 sec hollow body hold MIN 3: 25 abmat situps WOD (3 rounds) 10 thrusters 3 wall climbs 30 double unders