February 17, 2017

Warm up:
2 min Row
8 Good Mornings
8 Push Press DB’s
:15 sec HS hold
x2

Strength:
5 Deadlift
Rest 1 min
5 weighted Ring dips @2011
Rest 1 min
X4

WOD:
:45sec
8 Push Press 115/75
Remaining time DU’s
Rest :90sec
x4

Cool Down:
8/8 alt. DB Hammer curls @2010
10 GHD sit ups
x3 NFT

February 16, 2017

Warm up:
2 min row
8 OHS
8 Pwr Snatch
8 Dips
x2

20 mins
1 Snatch High Pull + 1 Snatch

5 min AMRAP
5 Strict Pull ups
10 Slam ball over shoulder 50/30
100m Farmers Carry 53/35
Rest 5min
5 min AMRAP
5 KB swings 70/53
10 Push ups
100m Chest Carry 45/35 plate

February 15, 2017

Warm up:
400m
5/5 Bulgarian Split sqt
10 Push ups
8 GHD sit ups
x2

4-6 reps Bench @2011 @80%
Sled Push Down/Back
Rest 90 sec
X4

5 Power Snatch 105/75
7 Burpees
200m run
Rest 4 min
X4

February 14, 2017

Warm up:
2 min Jump Rope
10 Air Squats
10 KBS
8 V-ups
x2

Front Squat
5@ 70%, 4 @75%, 3 @80%, 5@75, 4 @80%, 3 @85%

WOD:
3 Rope Climbs
10 T2B
20 Thruster 95/65
50 Du’s
20 Thruster
10 T2b
3 Rope Climbs

Cool Down:
7/7 DB Row
x3

February 13, 2017

Warm up:
400m
8/8 one legged DL
10 Push ups
:20sec HS hold
x2

5 Push Press @ 70%
Rest 45 sec
5 Good mornings
Rest 1min
x4

3 min AMRAP
7 Power Cleans 135/95
7 Box Jumps 24/20
7 Rings Dips
Rest 3 min
x4

February 10, 2017

Warm up:
400m
10 Air Squats
8 Press w/Light DB’s
8 Power Snatch bar
x2

Strength:
4 Power Snatches 65%-70% TnG
Rest 1 min
7/7 Bulgarian Split Squat 3011 Tempo
Rest 1 min
x4

WOD:
Rope Climbs
1-2-3-4
2 HSPU
2-4-6-8
Pwr Cleans @155/105
3-6-9-12
For time
1 RC, 2 HSPU, 3 PC, 2 RC, 4 HSPU, 6 PC…

Cool Down:
7/7 TGU’s