March 5, 2021
Strength:
1RM DEADLIFT
WOD:
EVERY 3 MINS FOR 15 MINS
200M RUN
50 DU
12 BURPEES
March 4, 2021
Strength:
SQUAT SNATCH
7 X 1 @ HEAVY
WOD:
20 BACK SQUATS
400M RUN
*Rest 1 min
15 BACK SQUATS
400M RUN
*Rest 1 min
10 BACK SQUATS
400M RUN
*Rest 1 min
5 BACK SQUATS
400M RUN
March 3, 2021
Strength:
SPLIT JERKS
6 X 2 @ HEAVY
WOD:
10 MIN AMRAP
10 PUSH JERKS (RX 115/75, RX+ 135/95)
5 RING MU (5 C2B, 6 PULL UPS, 8 RING ROWS)
3 FRONT SQUATS (RX 11/75, RX+ 135/95)
March 2, 2021
Strength:
SQUAT CLEANS
7 X 1 @ HEAVY
WOD:
50 HSPU
40 BOX JUMPS
30 T2B
20 WB
10 KBS
800M RUN
March 1, 2021
Strength:
FRONT SQUATS
4 X 3 @ 80% CLIMBING
WOD:
4 ROUNDS:
400M RUN
20 HANG POWER CLEANS (RX 115/75, RX+ 30 HANG POWER CLEANS 135/95)
February 26, 2021
Strength:
TEMPO DEADLIFTS WITH DEFICIT
5 X 3 @ LIGHT WEIGHT
WOD:
OPEN WOD 14.5:
21-18-15-12-9-6-3
THRUSTERS (95/65)
BURPEES
February 25, 2021
Strength:
5 ROUNDS:
10 CAL AB + 2 SQUAT SNATCH @ 80% CLIMBING
WOD:
EVERY 4 MINS FOR 6 ROUNDS
100M FARMERS CARRY
10 DB BOX STEP OVERS
200M RUN
*Rest remainder of 4 mins
February 24, 2021
Strength:
5 ROUNDS:
1 TRIP HS WALK + 2 SPLIT JERKS (HEAVY)
WOD:
4 ROUNDS:
35 DU
20 T2B
20 KBS (1.5/1)
February 23, 2021
Strength:
5 ROUNDS:
100M RUN + 2 SQUAT CLEANS (HEAVY)
WOD:
5 MINS MAX CALS BIKE ERG
50 BOX JUMPS
800M RUN
25 BOX JUMPS
400M RUN
5 MIN MAX CALS BIKE ERG
*Score is total time minus the total cals
February 22, 2021
Strength:
FRONT SQUATS
4 X 3 @ 80% CLIMBING
WOD:
OPEN WOD 14.4
14 MIN AMRAP
60 CAL ROW
50 T2B
40 WB (14/20)
30 POWER CLEANS
20 MUSCLE UPS