February 27, 2019

Skill

4 Minute max cal row

looking for top female top male

WOD

Every 6 minutes, for 18 minutes (3 sets):

2 Rds

5 HSPU

10 Pull-Ups

15 Goblet Squats
20 Wallballs
25 KB Swings 1.5/1


 

February 27, 2019

Skill

build to a heavy Complex

1 Clean 

1 jerk

1 front squat 

1 jerk

WOD

20 Power Snatch 95/65

40 box jump overs 24/20

30 clean and jerks

40 box jump overs

20 power

Team Wod - 30 points

Complete the following over the course of the week

90 mins on bike

70 mins on rower

50 mins of runn...

February 26, 2019

Warmup
Good Mornings
800m Run
Squat Therapy
20 Dips
20 Chin Ups
4 Dive Bombers
30 GHD Situps
20 Hollow Rocks
Foam Roll

Skill
Backsqauts
70% x 2x 5
80% x 2 x3
85% x 2 x 2

WOD
10 Min EMOM of:
5 Deadlifts (225/155)
5 Burpee Over Bar
*Rest 5 Minutes
8 Min AMRAP of:
10 Push P...

February 25, 2019

After WOD if you have time, 

50.40.30.20.10

Abmat 
Double Unders

WOD
19.1

15 Min AMRAP 
19 Wallballs 

19 Cal on Rower

The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and per...

February 22, 2019

Skill 

10 min emom 

Even -  5 backsqaut 205/145

Odd - 50 dus 

WOD 

17 min amrap 

9 deadlifts 225/155

7 T2b 

5 bar facing burpees 

5 100ft sprints 

February 21, 2019

Skill

40-30-20-10 
Wallballs 

Abmat Situps 

WOD

15 min Cap 
3.6.9.12.15 etc 

Power Snatch 
box jump over 30/24

*250/200m row after every rd 

February 20, 2019

Skill

4 Rds

6 Strict Pullups 
8 Ring Dips 

1:00m Plank 
Farmers Carry down and back 

WOD

25 HSPU

50 Toes to bar

75 Kettlebell swings, 1.5/1

100 KB Front rack lunge steps

Challenge - 15 ponts completion 

Between you and your partner complete 100 rds of 

10 Cal Row 

15 wallballs...

February 19, 2019

Skill

Front Squat - 6x3 with 2 sec pause at bottom of every rep 

WOD
6 Rounds for time:

15 Shoulder to overhead 115/75

20 HR Pushups

25 Air Squats 

30 Double unders

Rest 1 minute between rounds

February 18, 2019

Skill 

10 min emom 

3 hang cleans + 1 jerk 

Building 

WOD

For time:
Row 750 Meters
30 Front squats 135/95
30 pull-ups 

20 front squats 
20 Chest to bar pull up
10 Front squats 
10 Muscle ups (Bar or Ring) 10 wall walks 
Row 750m  

February 15, 2019

 Skill

10 min emom 

1 snatch pull

1 hang snatch 

1 snatch 

Increasing in weight. 

Wod  

As many reps as possible in 5:00 of:
5 Bar facing burpees
5 Front squats , 185/135

Rest 3:00 then,
As many rounds as possible in 5:00 of:
7 Bar facing bupees
7 Front squats , 155/105

Rest 3:00 t...

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