Monday Feb 19 - Saturday Feb 24, 2024

MONDAY FEBRUARY 19 

Open gym - no scheduled programming 

 

Optional WOD

Part A

10 sets of 3 Bench Press @67.5% of Heavy Single

 

* Complete a set Every Minute *

 

Part B

 

4 Rounds 

 

3:00 AMRAP

500/400m Row

Max Bar Muscle Ups (Or Burpee Pull Ups)

 

-rest 1:00 between sets-

 

TUESDAY FEBRUARY 20

 

Part A

 

Every Minute x 10

 

5 Power Clean and Push

Jerks (+15lbs total from Wk1)

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

 

Part B

 

5 Rounds

 

10 Shuttle Runs

15/12 Calorie Row

25ft Handstand Walk (Or 2 Wall Walks)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

 

WEDNESDAY FEBRUARY 21

 

Part A

 

10 sets of 3 Back Squats @67.5% of 1RM

* Complete a set Every Minute *

 

Part B

 

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

 

THURSDAY FEBRUARY 22 

 

Part A

 

10 sets of 3 Deadlifts @67.5% of 1 RM 

* Complete a set Every Minute *

 

Part B

 

For Time:

5-10-15-20-25-30-35-40-

45-50-45-40-35-30-25-20-

15-10-5:

Unbroken Double Unders

* Each set of double unders must be unbroken. If you trip,restart that set, not the entire workout.

 

Part C

 

4 sets:

15 Pulse Ups

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 between sets 

 

FRIDAY FEBRUARY 23

 

Part A

 

Open 15.5

 

27-21-15-9

Calorie Row

Thrusters (95/65)

 

Part B 

 

4 Rounds

10 Single Leg DB Hip Thrust (each side) @ moderate weight

12 Barbell Romanian Deadlift @ moderate weight –

maintain quality

-Rest 1 min b/t rounds-

 

SATURDAY FEBRUARY 24

 

Part A

 

5 sets

:45 on/:15 off

1. Row/Bike/Ski Calories

2. Wall Walks

3. Row/Bike/Ski Calories

4. Power Cleans (135/95)

5. Recovery shuttle runs

 

* Scoring: keep a running total for stations 1-4. Station; 5 is recovery and not scored

 

Part B

 

Toes to Bar Skills

 

Advanced & Intermediate:

Death by Double Toes To Bar

minute 1: 2 Toes To Bar

minute 2: 4 Toes To Bar

minute 3: 6 Toes to Bar

**add 2 Toes to Bar each minute

until you can no longer continue

within the minute.

 

Beginner

Death by Double Hanging Knee

Raises

minute 1: 2 Hanging Knee Raises

minute 2: 4 Hanging Knee Raises

minute 3: Hanging Knee Raises

**add 2 Hanging Knee Raises each

minute until you can no longer

continue within the minute.

Score is rep number of last round

successfully completed + reps into

next round.