Feb 25 - Mar 1

Monday

alternating Gymnastics push/pull Pullups: 10-9-8-7-6-5-4-3-2-1 ring dips: 1-2-3-4-5-6-7-8-9-10 *EMOM: 10x air squat

WOD: 4RFT
400m run 30 BJ 20 T2B 10 HSP

Tuesday

Deadlift 5@75, 3@85, 1+@95%

accessory: 5x10 hang clean@light weight -focus on barbell cycling

WOD: 5 rounds: 10 power cleans (135/95) 10 burpees

Wednesday

WOD: 'Cullen' 4 rounds:

5 OH squat (135/95)

10 HSPU 15 box jumps

Thursday

Front Squat 5@65, 75, 85%

accessory: 5 rounds of 1 squat clean + 2 Front squat @75% FS max

WOD: 3 rounds:

10 FS (135/95)

20 pull-ups

50 double unders

Friday

19.2

Feb 18 - 22

Monday

Presidents' Day WOD @ 1000; bring a friend, or better yet, an enemy!

'Kalsu' For Time:

100 Thrusters @ 135/95

EMOM: 5 burpees

Tuesday

OH Squat 5@65, 5@75, 5+@85%

Accessory: RDL 3-5x10 @ 50% max Deadlift

WOD 15 min AMRAP

25 DB Snatch 50/35 total 20m single arm OH Walking Lunge 75x Double Unders 20m single arm OH Walking Lunge

Wednesday

WOD: Teams of 2

2k row buy in 100 KBS @50/35 50 Pullups 100 Goblet Squats 50 T2B 100 KBS 50 Box Jumps 1k ca$h out

Thursday

Push Jerk 5@75%, 3@85%, 1+@95%

Accessory: 3-5 rds max effort HRPU

WOD: 5 RFT

400m row 15 burpee over rower 400m run 15 S2OH @115/85

Friday

WOD: 19.1...

...you guys excited? I'm excited...

Feb 11 - 15

Monday

WOD: 'Badger'

30 squat cleans with 95 pounds 30 pull ups 800 meter run

Tuesday

Back Squat

5@75, 3@85, 1@95%

Accessory: RDL 3-5x10

WOD:

7 min AMRAP

3-6-9... KBS@50/35 Burpees 2 min rest 7 min AMRAP 3-6-9... wallballs T2B

Wednesday

WOD: Teams of 2, 1 person working at a time

150 cal row 120 Deadlift @115/75 60 over-bar burpee 100 cal row 90 hang clean 45 over-bar burpees 50 cal row 60 push jerk 30 over-bar burpees

Thursday

Push Press

5@75%, 3@85%, 1@95%

accessory: Floor Press 3-5x10

WOD: EMOM x15

6 thrusters @75/55 6 pullups

Friday

5 Rounds (20 min total): 30 sec on/off min 1: Pistol Squats min 2: strict T2B/K2E min 3: HSPU (slow kipping) min 4: bar-kipping

WOD: 4RFT

20/15 Cal row 100 Double Unders 20/15 Cal Bike 50 Front Squat @45/35

Feb 4 - 8

Monday

Front Squat 5@75%, 3@85%, 1+@95%

accessory: 3x10 RDL @50-60%

WOD:

1+1 2+2...14+14, 15+15 Power Clean @ 135/95 over-bar burpee

Tuesday

WOD:

Partner 'Angie'

100 pullups 100 pushups 100 situps 100 air squats 1 partner shuttle sprinting 200m (25m down & back 4 times) while other is working on Angie

Wednesday

Strict Press 5@75%, 3@85%, 1+@95%

accessory: 3x10 banded bench press

WOD:

5 Rounds, on the 3 min:

22 KB Swing @53/35

14 burpee

Thursday

work up to a high box jump,

then:

box jump EMOM 12 Odd: 6-8x 24"+ (going for max height) Even: 12-14x lateral jumps 18"+ (quick turnover)

WOD:

For Time:

100 DU 50x Pullups 100 DU 50x HRPU 100 DU

Friday

Clean 3@70,80,90%

WOD:

For Time:

20 Deadlift @ 275/190 400m run 20 KB Swing @ 70/53 400m run 20 OHS @ 115/85 400m run 20 burpee 400m run 20 C2B pullups 400m run 20 Box Jumps @24/20 400m run 20 DB Squat Clean 45# 400m run