Monday February 10
“Dead Space”
On the 5:00 x 4 Rounds:
7 Power Snatches (135/95)
15/12 Calorie Assault Bike/Row
7 Overhead Squats (135/95)
20 x 10 Meter Shuttle Runs
We don’t work change of direction very often. Its still an important part of fitness. Outside, 2 squares is 10m. The idea is you go as fast as you can so you can get some rest. We can adjust reps as needed.
Tuesday February 11
3x
10 Pullups
10 Pullups
TTB skills
400m run
21-15-9
DB push Press 50/35
TTB
Burpees
DB push Press 50/35
TTB
Burpees
Today is all arms and core. The wod is a lot of pressing and hip closing. This will hammer our triceps and hip flexors/abs. Combining these together will really target the abs!
Wednesday February 12
Front squat
3-1-3-1-3-1
82-87-85-90-87-92
or 5×3 Tempo FS 32×1
3-1-3-1-3-1
82-87-85-90-87-92
or 5×3 Tempo FS 32×1
10 min AMRAP
1 Fs 155/105
25 DU
2
25
3
25
and so on…
1 Fs 155/105
25 DU
2
25
3
25
and so on…
We are starting the last 2 front squat waves before maxing. Try and match or beat what you did 2 weeks ago. Transition quickly on the wod. Focus on breathing through every squat. Controlling your breathing will help manager your heart rate and get you more rounds.
Thursday February 13
3rds
1 min max reps
KBS 70/53
Bike/Row
Box Jump overs24/20
Row/Bike
Ring pushups
1 min max reps
KBS 70/53
Bike/Row
Box Jump overs24/20
Row/Bike
Ring pushups
Max reps in 1 min/movement pretty much says it all. Lightweight, high reps today. Bring it on the row and bike! On the pushups, mix it up. Try a big set 1 round, then small sets on the others.
Friday February 14 – Happy Valentine’s Day!
Rope climb skills
DB step ups 24/20 1×50/35
40-30-20-10
8-6-4-2 Deadlifts 315/205
4-3-2-1 Rope climbs
40-30-20-10
8-6-4-2 Deadlifts 315/205
4-3-2-1 Rope climbs
Rope climbs are a skill that requires practice. The better your technique, the less you have to muscle it up. The deadlifts should be hard, but you should be able to do them in short sets, short rests at worst.
