All Workouts

Thursday 22 February

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DU skills

W.O.D

Strength
1 Set of:
Turkish Get Ups x 10 each side
3 Sets of:
V-Ups x 20

Rope climb skills

MetCon
"Raphael"
In 4 minutes, complete the following movements:
50 Double Unders
15 Kettlebell Swings 70/53
15 Ball Slams 40/30
1 Rope Climb
Max cal Bike/Row
Rest 2 minutes, then repeat for a total of 4 Rounds.

Post W.O.D.

Roll glues and low back

Wednesday 21 February

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Banded warmup
3x
7 snow angels
10 pvc good mornings
10 OHS pvc

W.O.D

7 Sets of:
Power Snatch + Overhead Squat + Snatch @ Build to today's heaviest set
Rest as needed between sets.

MetCon
"Donatello"
Complete the following for time:
50 cal Bike/Row
50 DB Snatch 50/35
50 Alternating DB Thrusters 50/35

Post W.O.D.

Tricep stretch, pec stretch

Tuesday 20 February

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3x
5/5 windmills
spiderman
15 plank

W.O.D

Strength
EMOM for 8 minutes of:
Push Press* x 2 @ Build to today's heaviest set
*Push Press will be taken from the floor.

MetCon
"Michelangelo"
Complete the following for time:
800m Run
20 Bar-Facing Burpees
20 Push Press 135/95
600m Run
15 Bar-Facing Burpees
15 Push Press 155/105
400m Run
10 Bar-Facing Burpees
10 Push Press 185/125

Post W.O.D.

Roll lats

Monday 19 February

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3x
10 wall squats
15 sec bar hang
sampson

W.O.D

Strength
5 Sets of:
Squat Clean x 3 @ Establish a 3RM for the day
Rest as needed between sets.

MetCon
"Leonardo"
AMRAP in 12 minutes of:
2/2, 4/4, 6/6, 8/8...
Squat Cleans 175/115
Chest-to-Bar Pull Ups

Post W.O.D.

Roll quads

Friday 16 February

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W.O.D

Strength
3 Sets of:
Back Squat x 6 @ 70%
Rest exactly 2 minutes between sets.

MetCon
"I'm Kind of a Big Deal"
Open WOD 15.5 with DB
Complete reps of 27-21-15-9 for each of the following movements for time:
Cal Row
DB Thrusters 50/35

Post W.O.D.


Thursday 15 February

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W.O.D

Strength
3 Sets of:
Dead-stop Deadlift x 5 @ 75%
Russian Twists x 20 (each side)
Rest 90 seconds to 2 minutes between supersets.

MetCon
"Don't Act Like You're Not Impressed"
4 Rounds For Time of:
200m Run
10 Double Kettlebell Deadlift 53/35
10 Burpee Box Jump Overs 24/20
4 Bar Muscle Ups

Post W.O.D.


Wednesday 14 February

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W.O.D

Strength
5 Sets of:
Overhead Squats* x 3
*Pause at the bottom of each squat for 2 seconds.
Rest 2 minutes between sets.

MetCon
"Diversity is an Old Wooden Ship"
AMRAP in 12 minutes of:
20 cal Row/Bike
10 Overhead Squats 95/65
40 Double Unders

Post W.O.D.


Tuesday 13 February

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W.O.D

Strength
EMOM for 8 minutes of:
[Power Clean + Jerk] x 2

MetCon
"I Love Lamp"
4 Rounds For Time of:
400m Run
6 Power Clean and Jerks 145/100
12 Ring Push Ups

Post W.O.D.


Monday 12 February

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W.O.D

3 Sets of:
Front Rack Lunges* x 8 (each side)

AMRAP 6min, 7min, 8min
40 DB Walking Lunges 2 x 50/35
30 DB Snatch 50/35
15 Toes-to-Bar
15 Box Jump Overs 24/20
15 Slam Balls 40/30
Max Cal Bike/Row
Rest 2 minutes

Post W.O.D.