FRIDAY FEBRUARY 16, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUAT (ASCEND)

WOD
6 ROUNDS, 20:00 CAP:
15 WALL  BALL 20/14, 10′
10 BURPEES
5 DEADLIFTS 225/155 (RX+ 275/185)

COOL DOWN

THURSDAY FEBRUARY 15, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FLOOR PRESS (ASCEND)

WOD
FOR TIME, 15:00 CAP:
1000M ROW
21 PUSH JERKS 115/85 (RX+ 135/95)
100 DOUBLE UNDERS / MOD: 200 SINGLE UNDERS
15 PUSH JERKS

COOL DOWN

WEDNESDAY FEBRUARY 14, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20:
1 POWER SNATCH

WOD
5 ROUNDS, 20:00 CAP:
20 STEPUPS 24/20″
5 CAL BIKE
15 SWINGS 53/35
5 CAL BIKE
10 PULLUPS
5 CAL BIKE

COOL DOWN

TUESDAY FEBRUARY 13, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 20/15 CAL ROW
2) 1 ROPE CLIMB / MOD: 3 FLOOR CLIMB
3) 7 HANDSTAND PUSHUPS (UB) / MOD: DB PRESS

WOD
AMRAP 15:00:
20 S.A. DB PUSH PRESS 50/35
15 TOES TO BAR
60′ BEAR CRAWL

COOL DOWN

MONDAY FEBRUARY 12, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
5 SETS – 3 TOUCH & GO SQUAT CLEAN
5 SETS – 2 T&G SQUAT CLEAN
5 SETS – 1 SQUAT CLEAN
(ASCEND THROUGHOUT)

WOD
AMRAP 10:00:
5 POWER CLEANS 135/95
10 FRONT SQUAT
20 LUNGES

COOL DOWN

FRIDAY FEBRUARY 9, 2018

WARMUP
INSTRUCTOR LED

WOD 1
12-9-6 REPS FOR TIME, 12:00 CAP:
FRONT RACKED LUNGE 165/115
MUSCLE UP / MOD: RING ROW + RING DIP

WOD 2
“18.0” (PRACTICING OPEN’S STANDARDS)
21-15-9 REPS FOR TIME, 12:00 CAP:
DB SNATCH 50/35 *HAND SWITCH BELOW NECK
LATERAL BURPEE OVER DB *NO STEPPING UP + 2 FOOT TAKEOFF

COOL DOWN

THURSDAY FEBRUARY 8, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 POWER SNATCH (ACROSS) + 10 SQUATS

WOD
AMRAP 7:00:
10 TOES TO BAR
10 BOX JUMP OVERS 24/20″

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
1 TURKISH GET UP LEFT, 1 RIGHT
:30 HOLLOW HOLD

COOL DOWN

WEDNESDAY FEBRUARY 7, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6 BENCH (ASCEND)
EVEN) 6 BENT OVER ROWS (ACROSS)

WOD
FOR TIME: 15:00 CAP:
50 CAL ROW
40 SWINGS 70/53
30 C2B PULLUPS
20 CAL BIKE
10 BAR MUSCLE UPS / MOD: STRICT PULLUP

COOL DOWN

TUESDAY FEBRUARY 6, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 FRONT SQUAT (ASCEND)
EVEN) 12/8 CAL BIKE

WOD
FOR TIME, 20:00 CAP:
5 ROUNDS
5 CLEAN AND JERK 135/95
20 DOUBLE UNDERS / MOD: 30 SINGLES
5 ROUNDS
3 CLEAN AND JERK 165/115
20 DOUBLE UNDERS / 30 SINGLES
5 ROUNDS
1 CLEAN AND JERK 185/135
20 DOUBLE UNDERS / 30 SINGLES

COOL DOWN

MONDAY FEBRUARY 5, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 15/12 CAL ROW
2) 20 RUSSIAN SWINGS
3) 3 PUSH PRESS (ACROSS)

WOD
AMRAP 7:00:
10 POWER SNATCH 95/65 (RX+ SQUAT SNATCH)
10 WALL BALLS 20/14, 10′

AFTERMATH
10 STRICT PULLUPS
10-20 CG C2D PUSHUPS
10 RING ROWS
10-15 RING DIPS

COOL DOWN