Sat, Mar 1

2 rounds
3 burpees
5 hand release push ups
7 air squats

Then

Partner AMRAP 8 minutes
Partner 1 does 15 sit ups (this is the time keeper)

Partner 2 completes as many rounds as possible of
2 burpees
4 jumping jacks

Fri, Feb 28

WOD 14.1

Thurs, Feb 27

“Pilar’
AMRAP in 20 minutes:
3 wall walks
6 squat cleans, 155#/105#
9 toes-to-bars

FUNDAMENTALS

MORNING is DAY 8 (Overhead Squat, Power Snatch, Snatch)
EVENING is DAY 4 (Back Squat, Rowing)

Wed, Feb 26

Partner WOD
10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym
50 KB swings (25 each), 2pd/1.5pd
50 slamball partner sit ups (25 each), 35#/25#
50 reverse sit ups (25 each)
50 slamball partner sit ups (25 each), 35#/25#
50 KB swings (25 each), 2pd/1.5pd
10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym
-Farmers carries are done relay style
-Middle movements are done “I go, you go” style; break up the reps as you see fit

FUNDAMENTALS

MORNING is DAY 7 (Cleans – Hang, Power, and Squat)
EVENING is DAY 3 (Press, Push Press, Push Jerk)

Tues, Feb 25

100 air squats
90 double unders
80 lunge steps, barbell in front rack (75#/55#)
70 sit ups
60 ball slams
50 grasshoppers
40 ring rows
30 burpees
20 pull ups
10 strict HSPU’s

Fundamentals

MORNING is DAY 6 (Front Squats, Thrusters, Wall Balls)
EVENING is DAY 2 (KB Deadlift, KB Swings, Deadlifts)

Sun, Feb 23

“Chelsea”
EMOM for 30 minutes:
5 pull ups
10 push ups
15 air squats

Sat, Feb 22

“13.4”
7 minutes to ascend the following:
3 clean and jerks, 135#/95#
3 toes-to-bars
6 clean and jerks, 135#/95#
6 toes-to-bars
9 clean and jerks, 135#/95#
9 toes-to-bars
etc.

Fri, Feb 21

Strength: Deadlift
1×5 at 60% of 1RM
1×5 at 70% of 1RM
2×5 at 75% of 1RM

then,

7 minutes to complete:
750m row
20 updowns
Max reps wallballs, 20#/14# in the remaining time

Thurs, Feb 20

20 minutes to build up to heaviest set of 10 reps in the shoulder-to-overhead movement of your choice

then,

8 minutes to climb the following ladder:
2 back squats, 155#/105#
2 box jump, 24″/20″
4 back squats
4 box jumps
6 back squats
6 box jumps
etc.

Fundamentals

MORNING is DAY 4 (Back Squat, Rowing)
EVENING is DAY 8 (Overhead Squat, Power Snatch, Snatch)

Tues, Feb 18

4 rounds
2 minutes max effort/4 minutes of rest:
12 burpees to target
Max reps pull ups in the remaining time

Fundamentals

MORNING is DAY 2 (KB Deadlift, KB Swings, Deadlifts)
EVENING is DAY 6 (Front Squats, Thrusters, Wall Balls)