February 22

19.1

15 Minute AMRAP

19 Wall-ball shots (20/14)

19 Cal row

 

February 21

ACCESSORY
3x
10 DB Push Press (lightweight)
10 GHD Sit-Ups
10 Ball Slams

LIFT
12 Min EMOM
2 Thrusters
*increase weight each minute
*build up to a heavy double
for the day

WOD
5 Rounds for Time:
10 Wall Balls (20/14)
2 Rope Climbs
20 DUs

February 20

WOD
Run 100M
20 Pull-Ups
Run 200M
15 Pull-Ups
Run 300M
10 Pull-Ups
Run 400M
5 Pull-Ups
Run 300M
10 Pull-Ups
Run 200M
15 Pull-Ups
Run 100m
20 Pull-Ups

February 19

SKILL
Back Squat
“Bring Sally Up,
bring sally down.’

LIFT
Back Squat
5×5 @ 65%
*Warm up to 65%
before starting 5×5

WOD
10 Mintue AMRAP
5 Box Jump Overs (24/20)
10 Taters (53/35)

February 18

LIFT
Snatch Complex
1 Snatch High Pull
1 Hang Power Snatch
1 Power Snatch
*20 Min to find a heavy
complex for the day

WOD
5XFT
6 Power Snatches (135/95)
12 Toes 2 Bar
*5 burpees every minute
*Start with burpees

February 17

STRENGTH
“Tractor Pull”

WOD
400M Farmer Carry
(70/53)
*5 Burpees on the spot
every time you drop the kettlebells

February 16

DMFT 4 KMFD

 

February 15

LIFT

DB Incline Bench Press
3×10
-paired with-
Bent Over BB rows
3×10

WOD
“Lynne”
5 rounds of
Bodyweight Bench Press
Pull-Ups
*max unbroken reps
*no time component
*score is total reps from 5 rounds

February 14

ACCESSORY
2x
15 GHD Sit-Ups
10 DB Push Press
10 Glute Bridges

LIFT
Clean & Jerk
20 Min E2MOTM
*build up to a heavy
clean & Jerk for the day
(lift every 2 min)

WOD
for time:
150 OHS (45/35)

February 13

ACCESSORY
3x
min 1: 10 T2B
Min 2: 20 hollow rocks
Min 3: :30 plank

SKILL
Pistols
5×5 (each side)
*Band progressions
*advanced athletes
work up to max weighted

WOD
10 Min AMRAP
10 Alternating Single Arm KBS (53/35)
10 Alternating Pistols
100 Meter Run
*(6x50ft shuttle runs if raining)