2/26-3/3
Monday February 26
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds [10 wall balls w/:01 pause in bottom of squat + 10 hand-release push ups + :30 front
leaning rest]
+
Every 2:00 for 5 sets:
3 tough squat clean singles, weight can increase each set as long as you’re not close to missing
:30 double under practice
+
AMRAP in 10:00
5/side 1-arm dumbbell thrusters
60/30/15 double unders
10 burpees
+
2 rounds not for time:
:15/side 1-leg wall sit
10/side quadruped hip extensions
Tuesday February 27
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 alternating DB snatches + 1 suicide run + 10 light banded good mornings]
+
A. Hang power snatch, 3-3-3-3, 2:00 rest
B. Bent over dumbbell row w/both hands, 3x8@20x2, :60 rest
+
For 12:00
1st: 10 touch and go deadlifts, moderate
2nd: 80m shuttle run
3rd: 6-8 toes to bar
+
2 rounds not for time:
10 scap pull ups
10/side plank rotations
Wednesday February 28
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10m alternating lunges + :30 nose to wall hold + 3 kang squats]
+
A. 1&1⁄4 front squat, 5-5-5, 2:00 rest
B. Elevator ring dips (use band if necessary) :01 pause at top, :01 pause in middle, :01 pause at
bottom, 3x3-4, :60 rest
+
3 rounds for time:
10 wall balls, 14 to 9’/20 to 10’
8 box jump overs
10 wall balls
8 weighted sit ups
+
2 rounds not for time:
20m/side 1-arm dumbbell overhead carry
3 dragon flags
Thursday March 1
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5/side 1-arm dumbbell push press + :30 mountain climbers + :30 bottom of push up
hold]
+
Every :90 for 4 sets:
1st: Bench press, 4 reps@30x1
2nd: :30 russian twists w/wall ball
+
AMRAP in 9:00
10 hand-release push ups
12 pull ups
14 row calories
+
2 rounds not for time:
20m plate pinch carry
:30 sorenson hold
Friday March 2
18.2
2/5-2/10
Monday February 5
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [:20 passive hang from bar + 10 goblet squats + 10m duck walk]
+
Every 2:00 for 5 sets:
1 squat clean + 1 front squat + 1 split jerk
5-7 strict pull ups or 1-2 rope climbs
+
3 rounds for time:
400m row
6 dumbbell manmakers
50/25/15 double unders
+
2 rounds not for time:
15/side banded tricep extensions
10/side quadruped hip extensions
Tuesday February 6
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [10-15 light kettlebell swings + 2-3 wall walks w/:03 pause at top]
+
A. 2 snatch pulls + 1 power snatch, 1-1-1-1-1, begin a 2:00 rest
B. Dumbbell chainsaw row, 3x6-8/side@20x1, :60 rest
+
3 rounds for time:
10 power cleans, 65/95
5 shoulder to overhead, 65/95
10 handstand push ups/hand-release push ups
10 box jump overs
+
2 rounds not for time:
:30 weighted front leaning rest
6-8/side 1-arm ring rows
Wednesday February 7
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [5 kang squats w/empty bar + 10 bird dogs + 10 dead bugs]
+
A1. Back squat, 4-4-3-3@20x1 :60 rest
A2. Uneven carry (1-arm farmers carry, 1-arm dumbbell overhead), 3x40m, :60 rest
+
For time:
100 wall balls, 14 to 9’/20 to 10’
Stop and do 5 burpees every minute on the minute (workout starts w/burpees)
+
2 rounds not for time:
:60 easy row/bike/ski
:30 flutter kicks
Thursday February 8
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [:20 bottom of push up hold + 10 sit ups + 1 suicide run]
+
Every :90 for 4 sets:
1st: Seated dumbbell press, 6-8@21x1
2nd: :30 strict toes to bar
+
AMRAP in 10:00
15 row calories
8/side 1-arm kettlebell swings
8 pull ups or 3 bar muscle ups
+
2 rounds not for time:
10-14 bicep curls
:30 plate hold overhead
Friday February 9
A. Max out Friday
+
AMRAP in 8:00 with a partner, partners trade full rounds:
6 thrusters, 65/95
6 burpee box jump overs
1/29-2/3
Monday January 29
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 15 sit ups]
+
Every :90 for 4 sets:
1st: 1 squat clean + 1 hang squat clean + 2 front squats
2nd: 20m/side 1-arm dumbbell overhead carry
+
AMRAP in 10:00
2 wall walks
10 thrusters, 65/95
2 wall walks
10 box jumps
+
2 rounds not for time:
10-14 bicep curls
10-14 banded tricep pull downs
Tuesday January 30
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 1-arm alternating dumbbell snatches + 10m inchworms]
+
A. Power snatch, 8x1 starting light and building so last set is tough, begin a set every :60
B. Dumbbell chainsaw row, 3x8-10/side @20x1, :60 rest
+
3 rounds for time:
5 ground to overhead, 65/95
60/30/15 double unders
5 ground to overhead
15 row calories
+
2 rounds not for time:
10-15 light plate halos
:15/side plank
Wednesday January 31
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [5 kang squats w/empty bar + 10m duck walk w/pvc pipe overhead]
+
A. Back squat, 5-5-5-5@20x1, 2:00 rest
B. 3x20m/side 1-arm heavy farmers carry, :60 rest
+
For time 10:00
55 row calories
AMRAP in remaining time of
10 wall balls, 14 to 9'/20 to 10'
8 burpees
6 dumbbell cleans, heavy
+
Not for time:
Accumulate 40 weighted hollow rocks
Thursday February 1
10:00 warm up
Row/run/bike @easy pace
2 rounds of [5 dumbbell split jerks/side + 10m bear crawl]
+
Every :90 for 4 sets:
1st: Seated dumbbell press, 8-10@21x1
2nd: :30 L-sit/L-hang or :30 leg raises
+
AMRAP in 8:00
250m row
12 toes to bar
9 deadlifts, 125/185
+
2 rounds not for time:
:30 weighted sorenson hold
:30 weighted wall sit
Friday February 2
A. Max out Friday
+
For time with a partner, one person working at a time:
40m 1-arm DB overhead walking lunges
40 hand-release push ups
40m 1-arm DB overhead walking lunges
30 pull ups
40m 1-arm DB overhead walking lunges
20 burpees
