Sunday, February 14 – Saturday, February 20

Posted on February 14, 2021 by Jesse Cole

Sunday, February 14

Rest Day

 

Monday, February 15

WOD: 7 Minute AMRAPS

AMRAP 1:

• 10 Overhead Squats (65/95)
• 4 Handstand Push-Ups

3 Minute Rest

AMRAP 2:

• 5 Hang Power Snatch (75/115)
• 4 Ring Dips

3 Minute AMRAP

AMRAP 3:

• 3 Squat Snatches (95/135)
• 1 Muscle-Up

 

Tuesday, February 16

Partner WOD: For Time

100 Reps Each Movement

• Thrusters (65/95)
• Pull-Ups
• Box Jump Overs (20/24)
• Knees to Elbows
• KB Swings (35/55)
• Calories Row/ Bike (Bike: 80 cals)

*Split reps/movements up in any order

 

Wednesday, February 17

Strength: Push Jerks

3-3-3-3

*Build to heaviest set of 3

WOD: Death By

• Push Jerks (115/155)
• Bar Facing Burpees

 

Thursday, February 18

WOD: Flight Simulator For Time

20-15-10-5-5-10-15-20

• Push-Ups

Between Rounds (at the -):

• 20 Double Unders or 40 Single Slips
• 1 Squat Cleans (155/225)

*Rest until fully recovered

• 1000M Row/ 2500M Bike For Time

 

Friday, February 19

Strength: Deadlifts

3-3-3-3

*Build to heaviest set of 3

WOD: 6 Rounds For Time

• 14 PVC Sit-Ups
• 12 Wall Balls (14/20)(9’/10′)
• 10 Deadlifts (95/135)
• 8 DB Overhead Lunges (35/50)

 

Saturday, February 20

WOD: 23 Minute AMRAP

• 20 Empty Bar Hang Power Snatches (35/45)
• 20 Empty Bar Back Squats (35/45)
• 20 Empty Bar Strict Press (35/45)
• 20 Empty Bar Step-Ups (20/24)(35/45)
• 20 Empty Bar Push Press (35/45)
• 20 Empty Bar Front Squats (35/45)

*Every time you put down the bar: 4 Devil Press (Heavy DB)