Friday 2/28

Amrap 15

20 Dumbbell snatch 50/35

200m run

20 thruster 75/55

20/15 cal row

Thursday 2/27

For Quality
30 min mono-structural cardio

Today we are working just aerobic endurance... breathing.  I am not asking for max intensity.  If you have a heart rate monitor or are familiar with that, then i want you to stay somewhere between 60 - 80% of max heart rate. 

Run, row, bike, ski... we can use one movement or combination of movements.  Just spend 30 min moving. 

Wednesday 2/26

Alpha 

Every 2 min x 10

5 power clean 185/135

8 bar facing burpee

30 double unders 

Bravo

Every 2 min x 10

5 power clean 155/105

8 bar facing burpee

30 double unders 

Charlie

Every 2 min x 10

5 power clean (pick load)

8 bar facing burpee

20 double unders 

Tuesday 2/25

Wod

4 RFT

400m run

200m farmers carry 

Monday 2/24

“Mary”

Amrap 20

5 handstand push ups

10 pistols

15 pull ups

Charlie

Amrap 20

5 dumbbell push press 

10 Bulgarian split squats (holding dumbbells)

15 pull ups (modify to jumping pull ups)

Friday 2/21

Bravo

“Nasty Girls”

3 RFT 

50 air squats

7 muscle ups

10 hang power clean 135/95

Charlie

3 RFT 

50 air squats

14 pull ups

14 hand release push ups

10 hang power clean (pick load)

Thursday 2/20

Amrap 15

12 hand release push ups

24 walking lunge

48 double unders

Wednesday 2/19

Superset A

Shoulder press 10 x 4

Hang snatch high pull 10 x 4

Superset B

3 x 8 tempo ring dip 

3 x 8 tempo DB bent over row

Cash out

100 medball Russian twists 

2 min plank hold

Tuesday 2/18

Bravo - Partner

200-100-50

Row calorie (split however)

100-50-25

Syncro Wallballs 20/14

Charlie - Partner

160-80-40

Row calorie (split however)

80-40-20

Synchro Wallballs

Monday 2/17

Bravo

Amrap 20

5 power snatch 115/75

7 toe to bar

9 box jump 24/20

Charlie

Amrap 20

5 power snatch 

7 hanging leg raises

9 box jump 24/20

Friday 2/14

Bravo

Amrap 10

10 power clean 135/95

10 handstand push ups

Charlie

Amrap 10

10 power clean (pick load)

10 push ups

Thursday 2/13

Tabata Core

8 rounds

20sec on 10 sec off

Wall sit

Right side plank

Left side plank

Hollow hold 

Wod

3 RFT 

500m row

15 target burpee

400m run

Wednesday 2/12

Wod

Amrap 16

60 abmat sit ups

50m KB overheard carry

40 KB swings

30 KB push press 

Tuesday 2/11

Strength

Front squat 10 x 5 at 75%

Superset

Stiff legged deadlift 3 x 8

Front rack box step up 3 x 8

Monday 2/10

Strength 

Build to a heavy set

2 hang squat clean + 2 split jerks

Wod

“Jackie”

For Time

1000m row

50 thrusters 45/35

30 pull ups

Friday 2/7

Alpha

2 rounds

Amrap 6

15 wallballs 20/14

3 snatch 185/135

Rest 5 min

Bravo

2 rounds

Amrap 6

15 wallballs 20/14

3 snatch 155/105

Rest 5 min

Charlie

2 rounds

Amrap 6

15 wallballs (pick load)

3 snatch (pick load)

Rest 5 min

Thursday 2/6

Wod

Amrap 30

Row 500m

Rest 2 min

Run 400m

Rest 2 min

You can sub ski or bike for run if desired

Wednesday 2/5

Alpha

5 rounds

3 min on 1 min off — continue where you left off

90 double unders

30 dumbbell snatch 50/35

15 dumbbell box step overs 50/35

Bravo

5 rounds

3 min on 1 min off — continue where you left off

45 double unders

30 dumbbell snatch 50/35

15 dumbbell box step overs 50/35

Charlie 

5 rounds

3 min on 1 min off — continue where you left off

45 double unders

30 dumbbell snatch (pick load)

15 dumbbell box step overs (pick load)

Tuesday 2/4

Skill - muscle up practice 

Alpha

Amrap 12

Run 400m

21 ring dip

2 legless rope climb

Bravo

Amrap 12

Run 400m

21 ring dip

2 rope climb

Charlie

Amrap 12

Run 400m 

21 box dips

10 banded strict pull ups