Monday Feb 12 - Saturday Feb 17, 2024

Monday Feb 12

 

Part A

 

Every Minute x 10 min

5 Power Snatch (+15 lbs total from last week)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

5 Sets:

4 Shuttle Runs

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

 

Tuesday Feb 13

 

Part A

 

5 sets x 2 Deadlifts @85%

 

Part B

 

Every 3:00 (5 sets)

10/8 Calorie Row

20 Wall Balls (20/14)

50 Double Unders

 

Wednesday Feb 14

 

Part A

 

5 sets x 2 Back Squats @85%

 

Part B

 

24-21-18-15-12

Kettlebell Swings (53/35)

GHD’s (Or V-Ups)

Kettlebell Box Step Ups (20) (53/35)

 

Thursday Feb 15

 

Part A

 

5 sets x 2 Bench Press @85%

 

Part B

 

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

 

Part C

 

EMOM 6 Minutes

Odd Minute: 3-5 Strict Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)

 

Friday Feb 16

 

Part A

 

4 Rounds

 

10 Reverse Grip Incline Dumbbell Bench Press 

12 Resistance Band Chest Fly – High to Low 

10 Double DB Skull Crushers 

 

-Rest 2 minutes between rounds-

 

Part B

 

Open WOD 20.1

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

 

Saturday Feb 17

 

Part A

 

4 rounds:

 

10 Deficit Sumo DB/KB Deadlift

10 GHD Hip Raise

10 Single leg DB Romanian Deadlift (each side)

7 Alligator Rolls (each side)

10 Standing Banded Pallof Press (each side)

 

Part B

 

5 sets

2 min AMRAP with 2 min rests

50ft Single Dumbbell Walking Lunge (50/35)

12 Toes to Bar

Max Calorie Air Bike in the remaining time