February 22, 2019

Warm up:
2min Jump rope
Samson stretch
X1
8/8 Powell Raise
10 Air Squats
10 DB Press
X2

Strength:
Sled Push Down back
Rest 90sec
3 Ring MUs
Rest 1min
X4

WOD:
400m run
30 Shoulder 2 OH 95/65
30 Pull ups
30 KB swings 53/35
30 Burpees
400m run

February 21, 2019

Warm up:
2min row
1min Med ball pec walk
X1
8/8 KB suitcase DL
8 Dips
8/8 Side Plank rotation
X2

Strength:
5 Bench Press @3010
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
Deadlift 245/155
Box Jumps 24/20
HR Push ups
10-8-6-4-2

February 20, 2019

Warm up:
400m run
15/15 Clamshells
8 Jumping Broad Jumps
8 Hng Muscle Cleans Bar
:20sec HS hold
X2

Strength:
3 Hang Squat Cleans all betw 75%-80%
Rest 90sec
X5

WOD:
7 Thrusters 95/65
7 Burpee over Bar
x7

February 19, 2019

Warm up:
2min Jump Rope
8/8 Powell Raise
8/8 Half kneeling Curl and Press (light)
8 Kb Swings
X2

Strict Press
3-3-2-2-1
5 Ring Row @2110
Rest 2min

10 min AMRAP
10 Power Snatch 75/55
10 T2B
30 DU’s

Cool Down:
1min forearm plank
Rest 1min
X2

February 18, 2019

Dynamic Warm up:
5 Inchworms
10 Air Squats
10 Hollow Rocks
X2

Strength:
12 Alt WT on Back Reverse Lunge in Place
Rest 1min
8 Strict Pull ups
Rest 1min
X4

WOD:
10 Back Squats 135/95
400m Run
X4

February 15, 2019

Warm up:
SmashweRX for Bicep tendinitis and shoulder pain
4/4 Slam ball over shoulder
10 Push ups
:30sec Plank hold
X2

Strength:
4 Alternating Shoulder Squats
5 DB Bench @2021
Rest 90sec – 2min
X4

WOD:
Alt DB snatch 45/30
20-16-12-8-4
DUs
50-40-30-20-10
For Time

Cool Down:
10 Standing DB curls
10 V-ups
x3