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