Sunday

February 9, 2020

WOD:

Gymnastics with Britt

 

then:

 

AMRAP15

30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

 

STRUCTURE: 

WARM-UP: 

SB Carry :60

into

Tempo Lunges, 100ft

x2 Sets

+

Farmers Carry, :60

into

Bear Crawl to Breathing Pattern, 100ft

x2 Sets

 

Then:

 

STRENGTH:

A. (5-7 Sets)

SB Hold x 5 Tension Breaths + 1-3 SB Squat

B. (5-7 Sets)

SB Farm Hold x 5 Breaths + 1-3 KB Hinge

C. (2-3 Sets)

SB Clean & Press, x5 Reps AFAP!

+

WOD:

Complete 8 Total Sets w/ Partner

You go, I go

:30 Row Sprint (@ D10)

5 Heavy SB Squats

:30 AB Sprint

5 Heavy SB Squats

 

SWEAT:

1. Ten minutes of double under practice or Flight Simulator by 5's.

 

then in 7 minutes with 2 minutes of rest, AMRAP:

 

2. 10 wall balls, 5 burpees, 10 pair of single leg v-ups

3. 5 KB dead lifts, 50' heavy farmers carry, 20 butt kickers (video here), 50m farmers carry.

4. :20 second AB sprint, :40 second easy ride

5. 5 toes thru rings, 20 pair of mountain climbers, 5 pair of arching side planks L/R  (video here).

 

WESTPORT MUSCLE:

A1. Close grip bench press @30x1 x 4 reps + 12 fast push ups x 4 sets

Rest 30 sec

A2. 3-5 Strict wide grip pull ups @30x1 + 12 Fast DB Bent over rows x 4 sets

Rest 30 sec

B. 4 sets:

AMRAP Bench dip till almost failure with 3 sec lower down 

Rest 10 sec

10 Seated Dumbbell Curl with 3 sec lower down 

Rest 10 sec

10 Standing One DB Tricep Extension with 3 sec lower down 

Rest 10 sec

45 sec weighted plank 

Rest 30 sec

C. 6 min AMRAP:

10 DB Deadlifts 

10 DB Push press

10 DB Shrugs 

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Partner Saturday

February 8, 2020

Give yourself plenty of time to warm up for today's programming. This is definitely not a workout you should walk into cold.

 

Partner "DT"

10 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

 

Right into:

 

Teams of 2 must complete the following:

100 cal on AB, Row or Ski

70 alternating wall balls 20/14#

100 cal AB, Row or Ski

70 alternating burpee box jumps, 24/20"

*switch cardio equipment. If you ride for the first 100cals, row for the second  100 cals, etc.

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Friday, February 7th, 2020

February 7, 2020

20 MB Thrusters
20 MB Alternating v-ups
10 MB Push Ups
20 MB Russian Twists

x 2 rounds

 

then:

 

EMOM 6

2 Strict Press. Start light and build

 

Rest 1 min.

 

EMOM 6
2 Push Press. Start at 60% 1RM and build as you go. Work from the rack.

 

Rest 1 min.

 

EMOM 6
2 Push Jerks. 

Start at 60% 1RM and build as you go. Work from the rack.

 

then:

 

AMRAP15:
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders

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