February, 2017

TUESDAY, 2/28/2017

STRENGTH Back Squat. 5×55%. 5×64. 3x12x64-70% This is for volume and hypertrophy work. Weight shouldnt be too heavy.   WOD 28-21-15-9. Cal Row Pullups Slamballs 25/15  

MONDAY, 2/27/2017

Push Jerks x5. x3. x3. x3. x3. THEN Barbell Row. 4×8     WOD 5 Rounds 12 KB Thrusters  (20/12) 2 Rope Climbs   6 HSPU 

FRIDAY, 2/24/2017

STRENGTH 20min Snatch Balance 3×3-Heavier than last week Snatch 64%- x4 70%- x4 79%- x3 85%- x1 88%-x1 91%-x1   WOD “Annie” 50-40-30-20-10 D/Us Sit Ups

THURSDAY, 2/23/2017

CORE Accumulate a 5min Plank Hold   MOBILITY Resetting hips   WOD 3 Rounds 20 KB Swings (32/24) 800m Run. *2min rest between rounds

WEDNESDAY, 2/22/2107

Chipper 35 Back Squats 30 Ring Rows 25- Pull Ups 20-Squat Cleans 15- C2B 10- Squat Snatches 5- Bar M/U 10-Squat Snatches 15 – C2B 20-Squat Cleans 25-Pull Ups 30 Ring Rows 35 Back Squats

TUESDAY, 2/21/2017

STRENGTH 16-18min Zercher Squat 4×8     WOD 16min AMRAP  400m Run 8 Man Makers 2 Plate Pushes (1 Down and Back)

MONDAY, 2/20/2017

STRENGTH 16min 6×3 2-Pause Squat Cleans (first pause right of ground, second right below knee, working on form)     WOD Tabata 20sec on 10sec off x8 each exercise Power Snatch Slamballs Push Press Burpees

FRIDAY, 2/17/2017

STRENGTH 12min to Work to a heavy triple Deadlift   THEN   Bentover Rows 4×8   WOD   “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

THURSDAY,2/16/2017

Core Warm-Up 10min EMOM 5 Medball Sit-Ups 10 Toe Touches (toes in the air) 10 Supermans   MOBILITY   WOD 5 Rounds 10 Dumbbell Push Presses (35/25) 10 Dumbbel Hang Snatch/ Ea. side (35/25) 10 Dumbbell Box Step Ups/Ea. leg (35/25) 40 Double Unders

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