Programming 2/10 – 2/14

Monday
A.
Strict Press
4×3
Building to a Heavy Set

B.
20 AMRAP
10 Hand stand push ups
10 Back Squats 135/95
10 Push Jerks
200m run

Tuesday
A.
DU and Pistol skills work

B.
15 EMOM
30 DU’s
15 Ring Rows
12 Pistols

Wednesday
A.
Back Squat
4×5 80%

B.
4RFT
50m Sled pull x3 45lb plates (down&back)
100m farmers carry 53/35
10 Box Jumps
10 T2B

Thursday,
A.
Squat Clean 3×5 80%

B.
4RFT
5 Squat Cleans 155/115
5 Push Jerks
10 Dead Lifts
400m Run

Friday
A.
Hand stand and muscle ups skills work

B.
20 AMRAP
600M Row
25M hand stand walk
15 Burpees
5 Muscle Up’s

Programming 2/3 – 2/7

Monday
A.
Deadlifts
5×4 Building Heavy

B.
400m Run
10 Deadlifts 225/185
20 AbMat Sit-ups

Tuesday
A.
Thrusters
6×5 @ 70% of your 1RM

B.
AMRAP 7
7 Power Snatches (95/65)
12 Back Squats (95/65)

Wednesday
A.
Bench Press
5×5 Building Heavy

B.
AMRAP 14
20 Push-Ups
15 Box Jumps
10 Ring Dips
1 Minute Row

Thursday
A.
Front Squat
E3MOM
5 Reps @ 70-80%

B.
FOR TIME
100 Wallballs
30 HSPU
800m Run

Friday
A.
KB Box Step-Ups (53/35) – 2 KBs/1 each hand
4×10 (5 each leg)

B.
21-15-9
Pull-ups
Burpees

Programming 1/27 – 1/31

Monday
A.
Back Squat
5×8 @ 60%

B.
AMRAP 9
3 Bear Complex’s (95/65)
5 Burpees
8 T2B

1 Bear Complex = Power Clean + FS + Push Press + BS + Behind the Neck Press

Tuesday
A.
3 Sets of Max Push-ups
Rest at least 90 seconds between seconds
*Score is total reps

B.
AMRAP 18
2 Min Row
12 Single Arm OH Walking Lunge with KB (53/35)
6 Pull-Ups
6 C2B

Wednesday
A.
5x 100m Sprints

B.
Death By:
Man Makers (50/30)
150m Run (To the corner & back)

*Start with 1 Man Maker, add one each round. Stop when you can no longer fit your Man Makers within 60 seconds

Thursday
A.
Strict Press
6×3 Building Heavy

B.
4RFT
400m Run
15 DB Hang Power Clean & Jerk (50/30)
8 DB Front Squat
30 seconds of Mountain Climbers

Friday
A.
400m Sprint For Time

B.
With A Partner, in any order:
1000m Row
60 Deadlifts (Bodyweight)
60 Bar Facing Burpees
60 GHD Sit-Ups

*While Partner A Works, Partner B is in a plank hold

Programming 1/20 – 1/24

Monday
A.
4x
Max Double Unders in 60 seconds
Rest 2 mins between sets
*Score is total # of DU’s

B.
800m Run
Then
4 Rounds
15 KB Swings (53/35)
10 Goblet Squats
30 Double Unders
Then
800m Run

Tuesday
A.
OHS
4×4 @ 70%

B.
AMRAP 9
3 Squat Snatch (95/65)
6 Bar Facing Burpees
18 Cal Row

Wednesday
A.
Front Squat
5-5-3-2-1-1-1
Trying to find a Heavy Single

B.
Fran
21-15-9
Thrusters (95/65)
Pull-ups

**Extra Credit (after the WOD)
2000m Row For Time
Put your time on the PR board

Thursday
A.
Split Jerk
5×3 Building Heavy

B.
5RFT
16 Alternating DB Snatch (50/30)
16 Single DB Front Squats
8 Ring Dips
8 T2B

Friday
A.
1 Mile Run

B.
EMOM 14
Even: Wallballs
Odd: Ab-mat Situps

*Score is total reps

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