Feb 24 – Mar 1, 2020
Monday February 24, 2020
1A. Bench Press 8RM, 2×5-6
1B. 1 Arm KB Upright Row 3×10
7 Rounds of:
1 min Double unders
1 min Burpees
1 min Russian KBS, 53/35
Tuesday
1A. Back Squat 6RM, 2×3-5
1B. Banded Hip Extensions for 2:00/side
5 Rounds for time of:
5 Pull ups
10 Push ups
15 Air Squats
20 Lunges
25 Sit ups
Rx+: 8 Rounds
SWEAT WOD 6:30 am/7:30 pm
AMRAP 28
15 Russian Kettlebell Swings 53/35
20 Box Jumps
25 DB Hang Squat Cleans 35/20
30 Burpees
*Stop every 4 mins starting at min 4 for 12 GHD sit ups or 15 abmat sit ups
Wednesday
1A. Snatch High Pull + 2 Hang Power Snatches for 5 heavy sets.
1B. Wall Angels 3×10
EMOM 5
3 Squat Cleans, 135/95
3 Bar Muscle Ups
Rest 2 min
EMOM 5
3 Squat Cleans, 155/105
5 C2B Pull ups
Rest 2 min
EMOM 5
3 Squat Cleans, 175/115
7 Pull ups
Thursday
1A. Deadlift x4@9
1B. Bottoms Up KB Press 3×8
AMRAP 20
100′ DB Hi/Lo Carry, 50/35
10 Renegade Rows
5 Thrusters
Sweat WOD 6:30 am/7:30 PM
Friday
1A. CG Bench Press, 5RM then 3×3
1B. Meadow’s Row 3×10
3 Rounds for time of:
50 Wall Balls, 20/14
30 Medball Cleans
15 Burpees
Saturday
With a partner:
100-80-60-40-20
Row for Cals
Elevated Goblet Lunge, 53/35
Sit ups
9 am Sweat Class WOD
On a 5 minute clock
Run 400m, do as many man makers as possible in remaining time.
Rest 2 mins
On a 5 minute clock
Run 400m, cover as much distance as possible in a weighted bear crawl using the length of the rig(same weights as man makers). Every 5 feet=1 rep.
rest 2 minutes
On a 5 minute clock, run 400m, then as many walking lunge steps as possible. Lunge on the right/lunge on the left=2 reps. Weights are optional.
Rest 2 Minutes
On a 5 minute clock, run 400m, as many burpees as possible in remaining time.
*score is Total reps.
Sunday
AMRAP 8
12 Alternating Squat Touches
10 Plate G2OH, 25/15
8 Burpees
Rest 3 min
AMRAP 8
20 Mountain Climbers
16 Plank Walks
12 Hanging Knee Raises