FEBRUARY 2019
1 FEBRUARY 2019
STRENGTH - Dedlift Pause (Pause at Knees ea Way)
5 Sets x 3 Reps Build to Heavy
WOD - 21-15-9-15-21
DB Hang Clean & Split Jerk @ 1 x 22.5/15k
Hollow Rocks
Scaling Options Available
2 FEBRUARY 2019
WOD - OPEN 15.3
14 Min AMRAP
7 Muscle ups
50 Wall Balls @8/6k
100 Double Unders
Scaling Options Available
4 FEBRUARY 2019
OLY - 5 Sets Build to Heavy
1 Dedlift
1 Hang Clean
1 Power Clean
1 Thruster
1 Front Squat
WOD - 5 Rounds for Time
15 Front Rack Walking Lunges @45/30k
30 Double Unders
Scaling Options Available
5 FEBRUARY 2019
SKILL/STANDARDS - Chest to Bar Pullups
Then 4 Min EMOM
10 Chest to Bar Pullups
WOD - For Time
100 Push Press @45/30k
Every Time Bar Drops From Front Rack
10 American KB Swings @24/16k
Scaling Options Available
6 FEBRUARY 2019
STRENGTH - Power Clean & Jerk
5 Sets x 3 Reps Built to Heavy
WOD - For Time
200m Plate Pinch Farmer Carry @15/10k
21 Burpees
150m Plate Pinch Farmer Carry
15 Burpees
90m Plate Pinch Farmer Carry
9 Burpees
Scaling Options Available
7 FEBRUARY 2019
WOD - Panic Breathing Front Squats @55/35k
1/10/1/10/1/10
Rest 1 Minute then
CINDY - 20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats
Scaling Options Available
8 FEBRUARY 2019
STRENGTH - Dedlift
5 Sets x 5 Reps Build to Heavy
PARTNER WOD - 5 Min AMRAP
5 Power Snatches Ea @60/45k
Rest 1 Minute Then
4 Rounds for Time (Total)
400m Run (Together)
30 Power Cleans @60/45k (Between Partners)
20 HSPU (Between Partners)
Scaling Options Available
9 FEBRUARY 2019
PRE-WOD 12 Min EMOM
EVEN - 12 American KB Swings @24/16k
ODD - 8 Burpees Under Rig
WOD - 12 Min AMRAP
50 Double Unders
10 Thrusters @60/40k
Scaling Options Available
11 FEBRUARY 2019
8 Min EMOM
ODD - 8 Burpees Over Bar
EVEN - 12 Dedlift @80/60k
WOD - 12 Min AMRAP
5 X 1m HS Walk/5 x Wall Walks
10 Hang Clean @70/50k
Scaling Options Available
12 FEBRUARY 2019
COMPLEX - 1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat, 1 Push Press, 1 Power Clean, 1 Bent Over Row, 1 Pushup on Bar
5 Sets Build to Heavy
WOD - For Time (14 Min CAP)
100 Double Unders
3 Rounds
20 Hollow Rocks
20 Hang Snatch @50/35k
100 Double Unders
Scaling Options Available
13 FEBRUARY 2019
10 Min EMOM
ODD - 12 Box Jumps @24/20"
EVEN - 12 American KB Swings @24/16k
WOD - For Time
10-1 Shoulder to Overhead @65/45k
1-10 Muscle Ups
Scaling Options Available
14 FEBRUARY 2019
HAPPY VALENTINES DAY
WOD - 20 Min AMRAP
10 Burpees
20 Wall Balls @8/6k
200m Run / 250m Row
Scaling Options Available
15 FEBRUARY 2019
COMPLEX - 1 Hang Snatch, 1 Power Snatch, 2 Overhead Squats
5 Sets Build to Heavy
WOD - 21-15-9
KB Goblet Lunges (ea) @24/16k
Toes to Bar
Hand Stand Push Ups
Scaling Options Available
16 FEBRUARY 2019
10 Min EMOM
ODD - 12 Box Jump Overs @24/20"
EVEN - 14 Wall Balls @8/6k
WOD - 5 Rounds for Time
5 Tyre Flips
10 Box Jumps @24/20"
20m Plate Push @20/15k
200m Sprint
Scaling Options Available
18 FEBRUARY 2019
WOD - For Time
Buy In - 100m Plate Push @20/15k
3 Rounds
15 DB Power Snatch @20/12.5k
15 Hang Clean @55/40k
Buy Out - 100m Plate Push
Scaling Options Available
19 FEBRUARY 2019
SKILL - Work On?
WOD - 3 Rounds for Time
20 KB Swing @24/16k
20 Step Ups @30/24"
20 Air Squats
Scaling Options Available
20 FEBRUARY 2019
6 Min EMOM
5 Burpees + 10 BF Situps
WOD - 10 Min AMRAP
5 Power Snatch @45/30k
8 Toes to Bar
Scaling Options Available
21 FEBRUARY 2019
8 Min EMOM
12 Goblet Squats @24/16k
12 HR Pushups
WOD - For Time
3k Row
Scaling Options Available
22 FEBRUARY 2019
AM Sessions Only
WOD - 18.1 - 20 Min AMRAP
8 Toes to Bar
10 DB Hang Clean & Jerk @22.5/15k
12 Calorie Row
Scaling Options Available
23 FEBRUARY 2019
WOD - 10-15-20-15-10-5 For Time
Push Press @50/35k
Ring Dips
Pushups
Scaling Options Available
25 FEBRUARY 2019
WOD - For Time
Buy In - 200m Plate Pinch Farmer Carry @15/10k
3 Rounds
33 Double Unders
22 Toes to Bar
11 Dedlifts @80/60k
Buy Out - 200m Plate Pinch Farmer Carry
Scaling Options Available
26 FEBRUARY 2019
SKILL - Work On?
WOD - 5 Rounds for Time
21 Floor Ring Rows
9 Front Squats @70/50k
Scaling Options Available
27 FEBRUARY 2019
WOD - 18-12-6 For Time
Clean @50/30k
OH Squats
Scaling Options Available
28 FEBRUARY 2019
WOD - For Time
500m Run
40 Air Squats
30 Hand Release Pushups
20 V-Ups
100m Plate Push @20/15k
Scaling Options Available
