Thursday

2/15/18

Warm up: Trainers choice
strength: Db bench press + curls
6×6 building
fit in 3 sets of curls 10 reps each side.

Wod A: for time
21*15*9 of
cal row
push ups
*= 200m run

2min rest

Wod B
21*15*9
Deadlift 135/95
V-up’s
*=100m farmers carry db 35/20

Friday is your rest day!

Wednesday

2/14/18
Warm up: group, then in teams of two
20 med ball sit up toss
20 low five’s from the plank position
20 alt box step ups 20/16 w/kb 35/26

Wod: Partner’s 2×14
Amrap 28
28 kb swings 53/35
28 wall balls 20/14
28 hang cleans 95/65

Split reps evenly.
rx+ 115/85

Partner Wod

Saturday 2/10/18 Warm up: Group Partner Wod: Amrap 24 Teams of 2 with a running clock. 400m run (together) Partner A does: 8 db snatches 50/35 6 goblet squats 4 burpees Partner B does: 100m. Oh plate carry 45/25 Run together ONCE then begin amrap,B takes over where A leaves off. Core finish with: 50…

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Tuesday

2/6/18

Warm up: group,pvc work.400m run/500 row
2x
15 jumping jacks
15 mountain climbers
7 ball slams
7 push ups
7 wall balls
5 pull ups

Emom 9 with :30 on and :30 off of:
Burpees
sit ups
double unders/singles

Wod:8RFT
8 power cleans 95/65
8 back rack lunges 95/65
16 doubles/40 singles

Funday

2/5/18 Warm up: 400m run/row pvc mobility 2x 5 wall facing squats 32×1 5 scapula pulls 8 push ups 5 pull ups 8 hip extensions w/bar 10 wall balls   Strength: thrusters Building to a 4 rep max Thruster. note your heaviest set.   Wod: 50 KB Swings 53/35 40 Sit-Ups 30 Air Squats 20…

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