February 16, 2018

Warm up:
3min row
8 Good mornings
:20sec HS hold
Slam ball carry Down back 50/30
X2

10min EOMOM
E: 3 DL @ 70-75%
O: 7 Push Press @65%-70%

WOD:
100m Farmer Carry Single KB @53/35
8 T2B
12 Push ups
6 Cal Assault bike
2 rds
rest 2min
x2

February 15, 2018

Thursday:
Warm up:
400m run
8 GHD sit ups
8/8 DB snatch
10 Push ups
x2

10min EOMOM
E: 3 Power Snatch
O: 5 Weighted Dips

WOD:
200m run
20 Kb swings 53/35
20 Box Jumps 24”/20”
Rest 90sec
X4

February 14, 2018

Warm up:
2min jump rope
5 Inch worms
8/8 Suitcase DL
8/8 Single arm DB Press
x2

Strength:
5 Back Sqt @10X2 start @75% small increases
rest 90sec
8 Duel DB bent over row @1011
rest 90sec
x4

WOD:
30/ 25 Cal Row
20 Thrusters 95/65
10 C2B Pull ups
40 DU’s
10 C2B
20 Thrusters
30/25 Cal row

February 13, 2018

Warm up:
400m run
Samson stretch
X1
8 Hip ext w/ pause
:20sec HS hold
8 Dips
x2

Strength:
8 Goodmorning
rest 1min
8 Seated DB Press
rest 1min
x4

14min AMRAP
30’ duel DB front rack Walking Lunges 40/30 (5 mats)
6 T2B
12 KB swings 53/35
6 T2B

Cool Down:
DB standing Curls
8-8-8 @30X1

February 12, 2018

Warm up:
2min Jump Rope
8 Goblet sqt
8/8 Powell Raise
8 Split Jerk PVC-Bar
x2

Clean & Jerk
6 singles at 80-85%
rest 2+min

WOD:
3min AMRAP
Burpee to 6” target
REST 90sec
6min AMRAP
7 Pull ups
7 Box Jumps 24”20
REST 90sec
3min AMRAP
Burpee to 6” target

Cool Down:
GHD sit ups
10-10-10

February 9, 2018

Warm up:
3min Foam roll
200m run
:30sec Samson stretch ea
x1
8 Y L
8 DB Press 20/10
8/8 reverse lunge
x2

Strength:
5 Press + 3 Push Press
4 sets, rest as needed

WOD:
100 DUs
75 KB swings 35/26
50 Wall Balls
25 T2B
10 Chorizo Makers 25/15