Monday, February 12th “Elizaburpee”

Monday, February 12th

“Elizaburpee”

21-15-9

Squat clean (135/95) (115/80) (95/65)

Bar facing barbell burpees

post time to board

 

Open Training-

1. Front Squat 10 min EMOMx1 @HEAVY!!!

 

2. Skills
For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

 

Saturday, February 10th Teams of 3!

Saturday, February 10th

Teams of 3!

30 min cap

90/60-cal air bike

75-med ball cleans

75-KB Goblet squats

90/60-cal bike

75-KB Swings

75-goblet squats

90/60-cal ari bike

75-burpees

75-KB Goblet squats

post team time or reps to board

 

Open Training-

3 “Giant Sets”:
10 Bent Over Dumbbell Rows (each side)
10 Dumbbell Strict Presses
20 Weighted Sit-ups
20 Weighted Hip Extensions

Friday, February 9th “Tread Water”

Friday, February 9th

OPEN & PERFORMANCE
“Tread Water”
100/80-cal row
150 Double Unders
10 Rounds of “CTB/HRPU Cindy”
FITNESS
“Tread Water”
100/80- cal row
300 Single Unders
10 Rounds of “HRPU Cindy”

Open Training-

Build to a heavy 3 rep Clean

Thursday, February 8th “Technique Thursday!”

Thursday, February 8th

1-Strength

Deadlift

6-5-4-3-2-1-1-1

Increase load each set

post Heaviest Deadlift Achieved

 

2-Gymnastic Skill Time

After appropriate warm up reps are completed choose one skill to complete

Max Strict Pull-ups, kipping, or butterfly
Max Muscle-ups
Max Strict Handstand Push-ups

 

3-Open Training-

February Goal work!

 

Wednesday, February 7th “The Blitz”

Wednesday, February 7th

“The Blitz”

5 rounds for time

10-Thrusters (115/80) (95/65) (75/55)

10-Toes to bar

post time to board and FitChalk

 

Cashout-

3-5 rounds

20/15-cal row

15-Weighted sit ups

 

Open Training-

Burpee Box Overs (24/20)

2 min max

rest 2 min

1 min max

rest 1 min

:30 sec max

 

Tuesday, February 6th “Come Clean”

Tuesday, February 6th

OPEN & PERFORMANCE
“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20) 
24/16 Calorie Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20) 
21/14 Calorie Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20) 
18/12 Calorie Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20) 
15/10 Calorie Bike
Max Power Cleans (185/135)

FITNESS
“Come Clean”

AMRAP 3:
24 Box Jump Overs (24/20) 
24/16 Calorie Bike
Max Power Cleans (75/55)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20) 
21/14 Calorie Bike
Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20) 
18/12 Calorie Bike
Max Power Cleans (105/75)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20) 
15/10 Calorie Bike
Max Power Cleans (115/80)

 

Open Training-

1. Strict Handstand Push-ups
30 Strict Handstand Push-ups 
Rest 2:00
30 Strict Handstand Push-ups 
*Repeat from last week

Monday, February 5th “Over and Over”

Monday, February 5th

OPEN
Overhead Squat

Heavy Single

“Over and Over”
9-15-21:
Chest to Bar Pull-ups
Burpees bar facing
Overhead Squats (95/65)

 

PERFORMANCE
Overhead Squat

Heavy Single

“Over and Over”
9-15-21:
Pull-ups
Burpees bar facing
Overhead Squats (95/65)

 

FITNESS
Overhead Squat

Heavy Single

“Over and Over”
9-15-21:
Pull-ups
Burpees bar facing
Overhead Squats (75/55)

 

Open Training-

1-Build to a Heavy 3 rep TNG Snatch

Saturday, February 3rd “Safe Sets”

image

Saturday, February 3rd

“Safe Sets”

Teams of 3 WOD

30 min AMRAP

106/83-cal row

106-Thrusters (95/65)

106-Double unders

106-Hand Release Push ups

Post time to board or Reps Completed

 

Open Training-

1. Kipping Handstand Push-ups
100-75-50 Double Unders
30-25-20 Kipping Handstand Push-ups

2. Front Squat
Build to:
Heavy 7 Rep
Heavy 5 Rep
Heavy 3 Rep

Friday, February 2nd “Open Test”

Friday, February 2nd

OPEN
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
PERFORMANCE
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Burpee Chest to Bar Pull-ups
FITNESS
“Open Test”
AMRAP 20:
50 Wallballs (14/10)
100 Single Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups

 

 

 

Thursday, February 1st “Bike Wars”

Thursday, February 1st

“Bike Wars”

7 rounds on the 3 min

20/15- cal bike

20m Heavy Slam ball Carry (Cannot be held on shoulders)

Rest 1 min after each set

Open Training- Set your February Goal!!!