WODs

Saturday Feb 22, 2020

Partner Wod:

40 Minute AMRAP:

80 Burpees

40 Power Satches (95/65)

60 Row Cals

60 Wall Balls (20/14)

40 Cal Bike 

80 Double Unders

*One person works at a time.

Friday Feb 21, 2020

STRENGTH

BACK SQUAT (20 MINUTES)

3 REP MAX

*MOVEMENT OF THE MONTH RE-TEST!  TRY TO HIT A 5-10# PR FIRST! DON’T PUT THE SAME WEIGHT ON THE BAR AS THE BEGINNING OF THE MONTH. 

 

METCON

3 ROUNDS FOR QUALITY:

20 SINGLE LEG BOX STEP UPS (50/35#)

20 SINGLE LEG BOX STEP UPS (50/35#)

10 BACK SQUATS (185/125#)

*DO ALL THE STEP UPS ON RIGHT LEG AND THEN ALL 20 ON THE LEFT LEG.  20” ON THE BOX FOR EVERYONE. BACK SQUATS MUST BE UNBROKEN. REST 2-3 MINUTES AFTER EACH ROUND.

Then,

3 ROUNDS FOR QUALITY: 

6 BENCH PRESS

12 STRICT PULL UPS

18 DEFICIT PUSH UPS

*6 BENCH SHOULD BE CHALLENGING BUT UNBROKEN!  REST 2 MINUTES AFTER EACH ROUND! USE A BAND FOR STRICT PULL UPS IF NEEDED.  PUSH UPS ARE ON 2 PLATES. YOU MAY NOT NEED TO MAKE THEM DEFICIT IF NORMAL PUSH UPS ARE CHALLENGING.

Thursday Feb 20, 2020

Happy Birthday Former Coach, Cristian Mathes!

 

Optional Aerobic Capacity:

3 Rounds for max calories:

3 Minutes Hard Pace Row

1 Minute Rest Pace

2 Minutes Hard Pace Row

1 Minute Rest Pace

1 Minute Hard Pace Row

1 Minute Rest Pace

Wednesday Feb 19, 2020

STRENGTH

2 PUSH PRESS + 2 SPLIT JERK (20 MINUTES)

1-1-1-1-1

*WORK UP TO A HEAVY SET FOR THE DAY.  THE SPLIT JERKS SHOULD BE TECHNIQUE WORK.

 

METCON

4 ROUNDS FOR TIME:

20/15 CALORIE ROW

15 PUSH JERKS (155/105#)

50 DOUBLE UNDERS

*18 MINUTE TIME CAP

*PUSH JERKS SHOULD E BE 1-2 SETS!

Tuesday Feb 18, 2020

STRENGTH

HANG SQUAT CLEAN (20 MINUTES)

5 X 1 @ 80% OF 1RM

*THESE SHOULD BE ABOUT 80% OF YOUR BEST FULL CLEAN.  HEAVY WEIGHT, BUT SOMETHING YOU CAN MOVE WELL.

 

METCON

FOR 2 CYCLES:

4 MINUTE AMRAP:

30/24 CALORIE BIKE

MAX REPS TOES TO BAR

REST 1 MINUTE

4 MINUTE AMRAP:

30/24 CALORIE ROW

MAX REPS HANDSTAND PUSH UPS

REST 1 MINUTE 

*20 MINUTES TOTAL!  ALTERNATE BETWEEN 1 ROUND ON THE BIKE AND 1 ROUND ON THE ROW.  SCORE IS TOTAL REPS.

Monday Feb 17, 2020

STRENGTH

BACK SQUAT (25 MINUTES)

10 min EMOM

2 @ 75-80% OF 1RM

*USE THE SAME WEIGHT AS LAST WEEK BUT DO THESE EMOM!  TRY AND DO THESE WITH NO PAUSE AT THE TOP OF EACH REP!

 

METCON

“AMANDA”

FOR TIME:

9-7-5

MUSCLE UPS

SQUAT SNATCH (135/95#)

TIME CAP = 12 MINUTES

*SCALE ACCORDINGLY TO FINISH UNDER THE TIME CAP.  SHORTER WORKOUT, HIGH INTENSITY. THE SNATCHES SHOULD BE FAST SINGLES.

Saturday Feb 15, 2020

Partner WOD: 

400M Run Together

300 Double Unders

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20 Rounds of CINDY (Alternate rounds with a partner)

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300 Double Unders

400m Run Together