Sunday, February 5 - Saturday, February 11

Sunday, February 5 - No Class

 

Monday, February 6

Warm-Up: Movement Prep

WOD: 2 Rounds for Time

  • 30 KB Swings (35/55)
  • 30 Sit-Ups
  • 30 Sumo Deadlift High Pull (63/95)
  • 30 Burpees

Mobility: 3 Rounds (hold for 30 seconds each)

  • Downward Dog
  • Cobra Pose

then...10 rig-banded hamstring stretch on each leg

Olympic Lifting - 6:30PM

  • Push Jerk in Split - 3x3 (view here)
  • Split Jerk w/ Pause in Catch - 5x2
  • Pause Clean + Hang Clean - 5 sets
  • Clean Start + Clean Pull - 3 sets

Accessory Work

  • KB Rear Foot Elevated Split Squat - 3x8/leg (view here)
  • Strict Pull-Up - 3 sets of Max Effort
  • Supine Ring Rows - 3x6-8 (view here)
  • Russian KB Swings (55/70)

 

Tuesday, February 7

Strength Drills: Snatch Drop

  • 5x3 

WOD: 16 Minute MOMO

  • Max Row (calories)
  • Max Shuttle Sprint

 

Wednesday, February 8

WOD: 21 Minute EMOM

Minute 1:

  • 8 Push Press (83/115)

Minute 2:

  • 12 Deadlift  (83/115)

Minute 3:

  • 25 ft. Handstand Walk or 30 sec. Handstand Hold

Olympic Lifting - 6:30PM

  • Torokhtiy High Pull - 3x3 (view here)
  • Drop Snatch - 3x3
  • Pause Snatch + Hang Snatch - 5 sets
  • Snatch Start + Snatch Pull - 3 sets

Accessory Work

  • OH Walking Lunge - 3x8 each leg
  • Strict Press - 5x3
  • Push-Ups - 3x10-12
  • Hanging Leg Raise - 3x8

 

Thursday, February 9

Strength: 10 Minute EMOM

Minute 1:

  • 15 second ring low-dip support hold (view here)

Minute 2:

  • 14 Back Extension + Tuck-Up (alternating each rep)

WOD: 12 Minute AMRAP

  • 200M Row
  • 15 Box Jump (20/24)
  • Max Unbroken Muscle-Up or Chest-to-Bar/Pull-Up

 

Friday, February 10

Strength: 12 Minute MOMO

Back Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 10-8-6-4-2 for Time

  • Front Squat (103/155)
  • Bar-Facing Burpee

*10 minute time cap.

 

Saturday, February 11

WOD: TABATA

  • PVC Sit-Up
  • MB Clean (14/20)
  • Row (calories)
  • Toes to Bar
  • Double Under
Posted on February 5, 2017 .