Monday 02/12/18

Strength: For time:
10 Back Rack Barbell Box Step-ups, 45/35 lbs
10 Back Squats, 65% 1RM
10 Back Rack Barbell Box Step-ups, 45/35 lbs
10 Back Squats, 65% 1RM
10 Back Rack Barbell Box Step-ups, 45/35 lbs
10 Back Squats, 65% 1RM
10 Back Rack Barbell Box Step-ups, 45/35 lbs
10 Back Squats, 65% 1RM
10 Back Rack Barbell Box Step-ups, 45/35 lbs
10 Back Squats, 65% 1RM

WOD:  5 rounds for time of:
1 Wall Climb
5 Burpees
7 Power Cleans, 95/65 lbs
10 Box Jumps

Tuesday - 02/13/18

Strength: 3 Rounds
10 American Swings
3 Ring Dips or 6 Seated DumbBell or Kettlebell Press (Bench, Box or Floor)
20 American Swings
4 Ring Dips or 8 Seated DumbBell or Kettlebell Press (Bench, Box or Floor)
30 American Swings
5 Ring dips or 10 Seated DumbBell or Kettlebell Press (Bench, Box or Floor)
Rest 1 minute
You may increase the press weight as you go. These swings should be as heavy as possible. 

WOD: 4 rounds for time of:
25 Air Squats
25 V Up (Alternating)s

Wednesday - 02/14/18 

Strength: Overhead Squat EMOM
Minutes 1-5: 5 Reps
Minutes 6-10: 3 Reps
Minutes 11-15: 1 Rep

Every 5 minutes increase the weight for your Overhead Squats. During the last five minutes you may increase each minute to a heavy single. Bars should be taken from the floor - either a snatch or clean and jerk to the back rack.

WOD: Complete as many rounds as possible in 18 mins of:
Run, 400m
8 Medicine Ball Ground To Over Shoulders, 75/50 lbs
10 Toes-to-bars

Thursday - 02/15/18

WOD: 10 rounds for time of:
10 Calories (Any Machine)s
10 Dumbbell Snatch (one arm - R)s, 50/35 lbs
10 Dumbbell Snatch (one arm - L)s, 50/35 lbs
10 Burpee Box Jumps

Friday - 02/16/18 

WOD: For time:
50 Double Unders
25 Front Rack Lunges, 75/55 lbs
5 Handstand Push-ups
40 Double Unders
20 Front Rack Lunges, 75/55 lbs
4 Handstand Push-ups
30 Double Unders
15 Front Rack Lunges, 75/55 lbs
3 Handstand Push-ups
20 Double Unders
10 Front Rack Lunges, 75/55 lbs
2 Handstand Push-ups
10 Double Unders
5 Front Rack Lunges, 75/55 lbs
1 Handstand Push-up

Saturday - 02/17/18 

WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing (American), 53/35 lbs
Kettlebell Goblet Squat, 53/35 lbs
AbMat Sit-up
Hand Release Push-Up

Sunday - 02/18/18 

Gym is Closed.