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02/10/20 - 02/16/20

MONDAY 02102020

Deadlift: 1 RM Rx: Metcon (AMRAP - Rounds and Reps) AMRAP 12: 10 Strict Press 75/55 6 Step Back Lunges 75/55 *100m Run after each round Score  = Rounds & reps of Strict Press & Lunges

Rx+: Metcon (AMRAP - Rounds and Reps) AMRAP 12: Max Unbroken Strict Handstand Push Ups 6 Pistols *100m Run after each round Score= Rounds & reps of HSPU & Pistols

Midline 4 sets 6 Window wipers w/ plate 25/15 20 Russian Twist :20 Hollow hold Rest 1:00



TUESDAY 02112020

Metcon (Time) For Time: 16 Min Cap 100 Double Unders Then 3 Rounds: 15 Front Squats  95/65 (Rx+ 115/75) 20 Toes to Bar Then 100 Double Unders Aerobic Conditioning 5 sets of: 500m Assault bike/ .3 miles rest 1:30 minutes



WEDNESDAY 02122020

Overhead Squat 5 sets x 3 reps Metcon (Time) 3 Rounds for Time 8 Burpee Box Jump Overs (24/20) 12 DB Box Step-Ups (24/20) (50/35) 16 Alternating DB Snatches (50/35) Right into... 1-Mile Run (Time) Max Effort 1-Mile Run



THURSDAY 02132020

Strength 3 sets 10 Single Arm DB Bent Over Rows (each side) 10 ½ SA Kneeling DB Press (each side) (DB on kneeling side) Rest 1:00 Rx: Metcon (AMRAP - Rounds and Reps) AMRAP 20 Min 500m Row 1 Rope Climb 10 Shoulder to Overhead 95/65 10 C2B Pull-Ups 10 Shoulder to Overhead 95/65 10 Pull-Ups 10 Shoulder to Overhead 95/65 400m Run 500M Row = 5 reps 400M Run = 4 reps

Rx+: Metcon (Time) For Time: (20 Min Cap) 500m Row 10 Rope Climbs 20 Shoulder to Overhead (135/95) 20 C2B Pull-Ups 20 Shoulder to Overhead (115/75) 30 Pull-Ups 20 Shoulder to Overhead (95/65) 400m Run



FRIDAY 02142020

Squat Clean: Build a heavy single Bench Mark 3 "Everett" (Time) For Time: (10 Min Cap) 40 Deadlifts @ 50% of 1RM 40/30 AB Calories Midline Partner work x 4 sets P1: 100ft Double KB Farmer Carry P2: Hollow Hold



SATURDAY 02152020

Partner WOD On a 30 minute clock... Metcon (Time) In Teams of 3: For time: 4000/3350m Row    *1 working, 1 resting, 1 holding double kb front rack Right into... Metcon (AMRAP - Rounds and Reps) With remaining time: Max Rounds: 30 Partner Meball Sit-Ups  *nonworking partner plank 30 Wallballs Over Pull-Up Bar 20/14 *nonworking partner holds wallsit

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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