FRIDAY 3.1.19

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

THURSDAY 2.28.19

3 Rounds For Time:

400 Meter Run

30 Wall Balls (20,14) RX+(25,20)

20 Hang Power Snatch (75,55) RX+(95,65)

Mobility (Coach’s Choice)

WEDNESDAY 2.27.19

Strength

Romanian Deadlift (Increasing Weight)

5x8 (40%,45%,50%,55%,60% Of 1RM Conventional Deadlift)

4 Rounds (22:30 Total Time):

With 4:30 On The Clock, Perform:

500/400 Meter Row *Reset

30 Russian KB Swing (70,53)

MAX Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)

*Rest 1:30 After Each Round

*Score Is Total Reps Of HSPU’s Between All Four Rounds. 

TUESDAY 2.26.19

Strength 

4 Sets (Not For Time, For Quality):

15 Strict Ring Dip

12 Barbell Bent Over Rows (Supinated Grip) *Increasing Weight

AMRAP In 8 Minutes (Ladder Style):

(3,6,9,12,15...)

Chest To Bar Pull Up

*5 Burpee Box Jumps After Each Round (24,20)

*Rest 4 Minutes*

AMRAP In 8 Minutes (Ladder Style):

(3,6,9,12,15...)

Toes To Bar

*35 Double Unders After Each Round. 

*Score Is Total Reps Combined Between Both AMRAP’s. 

MONDAY 2.25.19

Strength 

Squat Clean & Jerk

5x3 (Touch & Go)

Increasing Weight

3 Rounds For Time:

12 Power Clean & Jerk (135,95) RX+(155,105)

15 Front Squat (135,95) RX+(155,105)

18/15 Calorie Assault Bike *Reset Monitor 

SATURDAY 2.23.19

Teams Of Two. One Athlete Works At A Time. 

3 Rounds For Time:

50 Single Arm DB Hang Power Clean & Jerk (45,30) RX+(50,35)

40 Deadlift (205,145) RX+(225,160)

30 Lateral Bar Hop Burpee *Two Foot Takeoff

40/36/32 Calorie Assault Bike *Reset

50 Box Jump Overs (24,20)

FRIDAY 2.22.19

Open Wod 19.1

AMRAP In 15 Minutes:

19 Wall Balls (20,14)

19 Calorie Row

THURSDAY 2.21.19

AMRAP In 15 Minutes:

50 Air Squats

4 Rope Climb

12/10 Calorie Assault Bike *Reset Monitor

20 Toes To Bar

12 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)

Mobility (Coach’s Choice)

WEDNESDAY 2.20.19

Strength

5 Rounds Not For Time:

8 Floor Press (As Heavy As Possible All 5 Sets)

12 Ring Rows

For Time:

400 Meter Run

40 Power Snatch (75,55) RX+(75,55)

400 Meter Run

30 Power Snatch (95,65) RX+(95,65)

400 Meter Run

20 Power Snatch (115,80) RX+(135,95)

400 Meter Run

10 Power Snatch (135,95) RX+(155,105)

TUESDAY 2.19.19

Skill/Core

“Annie”

For Time:

50-40-30-20-10

Double Unders

Abmat Sit Ups

AMRAP In 12 Minutes:

20 Russian KB Swings (70,53)

20 Wall Balls (20,14) RX+(25,20)

20 Pull Ups 

20 Box Jump Overs (24,20)

-Rest 4 Minutes-

AMRAP In 12 Minutes:

40/32 Calorie Row *Reset Monitor

20 Burpees Over Rower *Two Foot Takeoff

30/24 Calorie Row *Reset Monitor

15 Burpees Over Rower *Two Foot Takeoff

20/16 Calorie Row *Reset Monitor

10 Burpees Over Rower *Two Foot Takeoff