Friday, 14 February WOD

HAPPY VALENTINE’S DAY!!

Warm Up 10-12 minutes

ACCESSRORY

  • 3 Rounds for quality of:
    • 5 Tempo Ring Rows
    • 10 Front Rack Reverse Lunges, pick load
    • 20 sec. Front Squat Hold, pick load (hold at bottom of squat)

**Record numbers so you can have a baseline for future work

Strength WOD

  • Every 1:30 min for 10:30
  • 1 Tempo FSQ, pick load
  • ~10 seconds down, no bottom pause, full speed stand
    • Rest 1:00
  • Push Press 4X6
  • *Rest 2 minutes between sets

**Record weights so you can steadily increase as this re-appears in the future

METCON 

  • EMOM for 10 min
    • 25 DU (50 singles)
    • 1 Squat Clean Thruster, pick load

Thursday, 13 February WOD

Warm Up

~Coaches choice- 10-12 minutes

ACCESSORY (~7 minutes)

  • 3 rounds for quality 
    • 20 sec Barbell OH Hold, pick load
    • 20 sec Dead Hang from pull up bar
    • 20 sec GHD Hip Extension Hold

METCON

“Happy Hour”

  • 3 Rounds for time:
    • 12 Power Cleans (135/95)
    • 12 C2B
    • 12 Push Jerks (135/95)
    • 12 T2B

ACCESSORY PART B

  • 3 Rounds of:
    • L-sit (max effort); use parallettes or box
    • 7 Hip Extensions (Hips should be off the pads and be able to completely bend/fold over)
    • REST 1 minute between each round

Tuesday, 11 February WOD

Warm Up

~Coaches choice- 10-12 minutes

Gymnastic Day!!!

  • Part A: 7 min AMRAP 
    • 1 Strict HSPU
    • 1 Strict Ring Dip
    • 1 Push up
    • 2 Strict HSPU
    • 2 Strict Ring Dip
    • 2 Push up
    • …..continue adding 1 rep to each movement each round until time expires

REST 3 minutes

  • PART B: 5 min AMRAP
    • 2 Wall Walks
    • 10 Weighed Abmat Situps

TECHNIQUE WORK (10-12 MINUTES)

1 Hang Snatch Pull + 2 Hang Snatch High Pull + 3 Hang Muscle Snatch

5 sets of the above complex

Use heaviest weight you can for each set; rest as needed between sets

METCON “Castaway”

  • FOR TIME:
    • 100 Air Squats
    • 50/35 cal Row
    • 25 Hang Power Snatch (115/85)

Monday, 10 February WOD

February Fundamentals Course

Warm Up

  • Coaches choice- 10-12 minutes

ACCESSORY WORK (10 minutes)

3 Rounds for Quality of:

  • 10 Jerk Grip Overhead Walking Lunges, pick load
  • 10 Bent over Rows, pick load

Strength WOD (15 minutes) Back Squat Waves

  • (6-4-2)(6-4-2)(6-4-2)
  • Wave= (6-4-2)
  • REST 3 minutes between each wave
  • Load should be lighter to heavier, start wave 1 with your second wave weights from last week.
  • Only rest as you are switching weights during the wave reps.

** Record in BTWB so you can use these numbers for next week

METCON

“Wonderwall”

  • 60 DU (120 singles)
  • 30 Burpees
  • 60 DU (120 singles)
  • 30 WB (20/14) (10’/9’)
  • 60 DU (120 singles)
  • 30 Deadlifts (225/155)
  • 60 DU (120 singles)
  • 30 Burpees
    • ** 25 min time CAP**

Friday, 7 February WOD

Friday, February 7

Warm Up

~Coaches choice- 10-12 minutes

Strength WOD

EMOM for 9 min

1 Tempo FSQ

~3 seconds down, 3 seconds bottom pause, 3 seconds to stand

~Increase from last week

METCON (25 min CAP)

“Stairmaster”

For Time:

30-20-10

Cal Row

Alternating Single DB Box Step ups (50/35)(24/20)

THEN……

10-20-30

Alternating DB Snatch (50/35)

Wall Ball (20/14)

MIDLINE WORK (8 minutes)

For Time:

2 min Hollow Hold

2 min Arch Hold

1 min Ring Support Hold~Accumulate the time for each movement