Monday February 11

BC

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell

swings + 5 inchworms]

+

Every 2 minutes for 5 rounds

200 m row or ski

10 power cleans and press

1 burpee

+

3 sets for total rounds:

AMRAP in 4:00

5/side 1-arm DB hang clean and jerks (These should be heavier than

the weight you would normally choose)

10 toe to bar/Knee to elbow

50 double unders or 100 single unders

:60 rest

Pick up where you left off in the previous set, score is total rounds

overall

+

2-3 sets not for time:

20 glute bridges

40 russian twist w/ wall ball

Tuesday February 12

BC

10:00 warm up

2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab

walk]

+

Amrap for 12 minutes

10 calorie row/bike/ski

20 air squats

80 jump rope

+

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

14 alternating reverse goblet lunges

14 burpees

+

3 sets not for time:

20m/side 1-arm farmers carry

:30 lemon squeezers

:30 wall walks

Wednesday February 13

BC

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 10 banded pass throughs

+ :30 arrested superman hold]

+

Every :90 for 15:00

1st: 10 push press + :20 OH DB hold

2nd: :30 hollow hold

+

For time (15:00 cap)

30-20-10

Calories

Dumbbell push press

Box jumps

+

2-3 sets not for time:

20 russian twists w/wall ball

15 banded tricep pull downs

15 banded lat pull downs

Thursday February 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping

jacks + :30 alternating lunges]

+

Every :60 for 12:00

1st: 5 power clean + 6 DB Lunges

2nd: :30 Ring row

3rd: :30 plank march

+

AMRAP in 10:00

10 DB Power cleans

10 Db front squat

10 pull ups or ring rows

15 KB deadlifts

10 pull ups or ring rows

+

2 sets not for time:

20m/side 1-arm DB overhead carry

:30 leg raises

Friday February 15

BC

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10

banded good mornings]

+

10 min Amrap

15 plate to OH

15 Knee to Elbow

:30 bike/row/ski

+

Athlete’s choice:

For time (15:00 cap)

1500m row/ski or 1 mile bike

60 kettlebell swings

90 sit ups

OR

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

20 kettlebell swings

30 sit ups

+

2-3 sets not for time:

:30 plank w/feet on wall ball

10 V-ups

8/side 1-arm DB external rotation

Monday February 11

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell

swings + 5 inchworms]

+

A. Power clean, 10x1, begin a set every :60

+

3 sets for total rounds:

AMRAP in 4:00

5/side 1-arm DB hang clean and jerks

10 toes to bar

50 double unders or 100 single unders

:60 rest

Pick up where you left off in the previous set, score is total rounds

overall

+

2-3 sets not for time:

:10-:15 L-sit flutter kick

15 hip extensions

Tuesday February 12

10:00 warm up

2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab

walk]

+

Every 2:30 for 5 sets:

4 back squats, 10x1 tempo

:30 double unders

+

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

14 alternating reverse goblet lunges

14 burpees

+

3 sets not for time:

20m/side 1-arm farmers carry

:30 handstand hold

:30 lemon squeezers

Wednesday February 13

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 10 banded pass throughs

+ :30 arrested superman hold]

+

Every :90 for 15:00

1st: 5 push press, light/moderate

2nd: :30 hollow hold, weighted if possible

+

For time (15:00 cap)

30-20-10

Calories

Dumbbell push press

Box jumps

+

2-3 sets not for time:

20 russian twists w/wall ball

15 banded tricep pull downs

15 banded lat pull downs

Thursday February 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping

jacks + :30 alternating lunges]

+

Every :60 for 12:00

1st: 1 squat clean + 4 alternating reverse lunges

2nd: :30 strict pull ups, use band if necessary

3rd: :30 plank w/hands on barbell

+

AMRAP in 10:00

10 hang squat cleans, up to 65/95

10 pull ups

15 deadlifts

10 pull ups

+

2 sets not for time:

20m/side 1-arm DB overhead carry

:30 leg raises

Friday February 15

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10

banded good mornings]

+

Every :60 for 10:00

1st: 1 power snatch + 1 hang power snatch from above the knees

2nd: :30 hanging knee tuck

+

Athlete’s choice:

For time (15:00 cap)

1500m row/ski or 1 mile bike

60 kettlebell swings

90 sit ups

OR

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

20 kettlebell swings

30 sit ups

+

2-3 sets not for time:

:30 plank w/feet on wall ball

10 V-ups

8/side 1-arm DB external rotation