Monday, February 26th

Strength: Front Squat (5-3-3-2-2)
Start at 75% 1RM
Then: 10 Minute Amrap of:
15 Box Jumps
10 Wall Balls
Then 2 minute Rest followed by a 5 Minute Amrap of:
12 KB Swings (53/35)
8 Ring Dips

Tuesday, February 26th

Skills: Muscle-up Progression
Then: 5 Rounds For Time
8 Overhead Squats (95/63)
10 Lateral OTB Burpee's
12 Pull-ups

Wednesday, February 27th

Strength: Shoulder Press (3-3-2-2-1)
Start at 75% 1RM
Then: 21 - 15 - 9
Clean & Jerk (95/63)
Goblet Lunges (53/35)
Russian Twist (25/15)

Thursday, February 28th

For Time
200 meter Run
30 Thrusters (75/45)
20 Toes to Bar
30 Slam Balls
20 Burpee Box Jumps
30 Sumo High Pulls (75/45)
20 HR Push-ups
30 Front Squats (75/45)
20 Calorie Row

Friday, March 1st

EMOM for 8 Minutes
1 Snatch Pull, 1 Snatch, 1 Snatch Balance
Then: 15 minute Amrap of;
30 double unders (90 singles)
9 Handstand Push-ups
9 Pull-ups
9 Med Ball Cleans

Saturday, March 2nd

0800 Basics / Skills / Strength
0900 Team Wod

Monday, February 18th

Strength: Dead Lift (5-3-3-2-2)
Start at 75% 1RM

5 Rounds For Time
8 Ring Dips
10 Power Snatch (95/63)
8 Toes 2 Bar
10 Box Jumps

Tuesday, February 19th

Strength: Back Squats (3-3-2-2-1)
Start at 75% 1RM

Then: Fight Gone Bad Format
Thrusters (75/45)
Sumo High Pulls (75/45)
Goblet Lunges (53/35)
Burpee's
Calorie Row

Wednesday, February 20th

EMOM for 8 Minutes
1 Snatch Shrug, 1 Snatch High Pull, 1 Squat Snatch
Performed at 75% 1RM Snatch

Then: 12 Minute Amrap;
50 Double Unders (150 Singles)
8 Hang Cleans (95/63)
12 Push-ups
15 KB Swings

Thursday, February 21st

For Time
4 x 25 meter Shuttle Run
25 Wall Balls
25 Pull-ups
25 Push Press (95/63)
25 Lateral OTB Burpees
25 Farmers Carry (53/35)
25 Russian Twist
25 Box Jumps
25 Slam Balls
25 meter Tire Flip

Friday, February 22nd

First 15 minutes, Skills Training
Then: 3 Rounds For Time
400 meter Row
12 Front Squats (95/63)
200 meter Run
12 Clean & Jerk (95/63)

Saturday, February 23rd

8am Basics
9am Team Wod