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 [email protected]

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

25 minute AMRAP with a partner:
Partner A: 200 m run
Parter B: AMRAP Cindy until partner A gets back
Cindy:
5 pull ups
10 push ups
15 air squats
* Trade after every run and pick up where partner left off. Score is completed rounds of Cindy*

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