Week 9: 27 February - 3 March

Monday, 27 February

Strength: Deadlift
3x3 Traditional 
3x3 Sumo Stance

WOD: 'Death by' ('merican) KB Swing
Start with 2x KB swing, EMOM +2

Tuesday, 28 February

Strength: AMRAP 12 min, sets of 6-12
Ring Pushups
C2B Pullups

WOD: for Time
400m run
20x Burpee Box Jumps
400m run
15x Burpee Box Jumps
400m run
10x Burpee Box Jumps
400m run
5x Burpee Box Jumps

Wednesday, 1 March

Warmup/skill: Double Under Flight Simulator

AMRAP 5 min: 5-10-15-20....

*must restart if you don't complete the round

Strength: Thruster

3-3-3

WOD: 'FrAnnie' 

30-20-10

Thruster @ 75/55

Double Under

Pullups

Situps

 

 

Thursday, 2 March

 

Skill: Box Jumps EMOM 12 min

odd: 6x high jumps (30/24")

even: 12x lateral

 

WOD: AMRAP 12 min

AMRAP 12 min 3-6-9-12...

T2B

KB Swing

 

 

Friday, 3 March

 

WOD: 17.2 AMRAP 12 minutes
 

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
 

Then, 2 rounds of:
50-ft. weighted walking lunge

16 bar muscle-ups
8 power cleans

 

 

Week 8: 20 - 24 February

Tuesday, 21 February

Strength: Squat Clean & Jerk on the 2 min

6-6-6-6-6

WOD: For Time

10-9-8-7-6-5-4-3-2-1 G2OH @ 95/65

1-2-3-4-5-6-7-8-9-10 over-bar burpee

 

Wednesday, 22 February

Skill: 5 Rounds, EMOM

odd: 1-2 rope climb

even: 12x low box jumps

WOD: For time

50x T2B

50x Wallball

*EMOM 40m run

Thursday, 23 February

Strength: Strict Press

5-5-5-5-5

WOD: For Time

50x Double Under

30x Power Clean @ 125/85

50x DU

20x Front Squat @ 125/85

50x DU

10x Thruster @ 125/85

50x DU

Friday 24 February

WOD: OPEN 17.1 For Time

10x DB Snatch @ 50/35

15x Burpee box jump-over

20x DB Snatch

15x Burpee box jump-over

30x DB Snatch

15x Burpee box jump-over

40x DB Snatch

15x Burpee box jump-over

50x DB Snatch

15x Burpee box jump-over

Week 7: 13 - 17 February

Monday, 13 February

Skill: Muscle Up Prorgression, 3 rounds 40 sec on/20 off
assisted MU drill
ring rows
bar dips
MU attempts

WOD: For time*
pullups 10-9-8-7-6-5-4-3-2-1 
ring dips 1-2-3-4-5-6-7-8-9-10

*EMOM: 10x air squat

Tuesday, 14 February

Strength: Overhead Squat

5-5-5-5-5

WOD: 3RFT

15x Power Snatch @ 75/55

75x Double Under

15x Power Snatch

25 Cal Row

Wednesday, 15 February

WOD: 2 x 12 min rotating TABATA

rope climb/pullups

Deadlift @ 225/155

Thruster @ 95/65

3 min rest

T2B

Cal Row

Wallball

Thursday, 16 February

Skill: alternating EMOM, 10 min

odd: 12x box jumps

even: 5x strict HSPU

WOD: 12 min AMRAP

5x burpee

20m sprint, down&back; +1 every round

50x Double Under

Week 6: 6 - 10 February

Monday, 6 February

Strength: Power Snatch

7-7-7-7-7-7 on the 90 sec

WOD: 15 min AMRAP

20x Russian KB Swing

20x Farmer's Carry

20x Alt KB Snatch

20x Farmer's Carry

 

 

 

Tuesday, 7 February

Skill: EMOM 10 min

odd: 1-2 rope Climb

even: 6-8 HSPU

 

 

Wednesday, 8 February

Strength: Back Squat 

10-10-10-10-10 on the 2 min

WOD: 10RFT

10x Front Squat @ 75/55

10x Box Jump

50x DU

 

Thursday, 9 February

Strength: Deadlift

3-3-3-3-3-3

WOD: 21-15-9

Power Clean

Over-bar burpee

Pullup

Friday, 10 February

warmup/Skill: Rowing
4x1000m intervals
3 min rest in between

WOD: Partner WOD! 'Angie'
100x pullups
100x pushups
100x situps
100x air squat
Partner A runs 200m while partner B does the work