FEBRUARY 2021
1 FEBRUARY 2021
STRENGTH - Bench Press
3 Sets x2 @95%
WOD - DT 5 Rounds for Time
12 Dedlifts @75/55k
9 Hang Cleans
6 Push Jerk
Scaling Options Available
2 FEBRUARY 2021
STRENGTH - Power Snatch
1RM
WOD - HELEN 3 Rounds for Time
400m Run/500m Row
21 AM KB Swings @24/16k
12 Pullups
Scaling Options Available
3 FEBRUARY 2021
STRENGTH - Front Squat 1RM
WOD - 5 Rounds for Time
3 Rope Climbs/ Ascending & Descending
15 Dbl Unders/30 Skips
200m Run/20 cal row
Scaling Options Available
4 FEBRUARY 2021
WOD - For Time
40 Pistols
20 Dips
30 Pistols
15 Dips
20 Pistols
10 Dips
10 Pistols
5 Dips
Scaling Options Available
5 FEBRUARY 2021
STRENGTH - Bent Over Row 1RM
WOD - 12 Min AMRAP
3 Push Press @50/35k
6 Front Rack Lunges
9 Hang Snatch
Scaling Options Available
6 FEBRUARY 2021
STRENGTH - Back Squat 1RM
WOD - 15 Min AMRAP
8 Pullups
16 Burpee Box Jump Overs @20"
32 Am KB Swing @24/16k
Scaling Options Available
8 FEBRUARY 2021
STRENGTH - 1RM Push Press
WOD - BAMF (Scaled) For Time
21 Back Squats @90/65k
15 Front Squats
9 OH Squats
Scaling Options Available
9 FEBRUARY 2021
WOD - For Time
40 Thrusters @40/25k
50 Chest to Bar Pullups
60 Burpees
Scaling Options Available
10 FEBRUARY 2021
STRENGTH - Dedlift 1RM
WOD - 12 Min AMRAP
10 DB Box Step Ups @17.5/10k @24/25"
10 DB Devils Press
10 DB Push Press
Scaling Options Available
11 FEBRUARY 2021
WOD - Tabata's for Reps
HSUP
Hand Release Pushup
Ring Dip
Then
1k Run/1250m Row
Scaling Options Available
12 FEBRUARY 2021
STRENGTH - Bench Press 1RM
WOD - MC's WOD
Teams of 3 for Time (25 CAP)
50-40-30-20-10
Dedlift @65/45k
Hang Clean
Jerk
Every Min 3 Burpees Each
Scaling Options Available
13 FEBRUARY 2021
STRENGTH - Front Squat 1RM
WOD - HAPPY VALENTINES DAY
Boy/Girl Partner WOD
Scaled BARBARA-ANN 5 RFT
20 HSPU
30 Dedlift @45/30k
40 BF Situps
50 DBL Unders
RANDY
75 Power Snatch @40/25k
Scaling Options Available
15 FEBRUARY 2021
ACCESSORY -
Accumulate 1 Minute Bird Pose
Accumulate 1 Minute HS Hold
WOD - 8 Min AMRAP
16 DB Devils Press @17.5/10k
16 DB Thruster
1 Min Rest Then
8 Min AMRAP
12 Knees to Armpits
15 American KB Swing @24/16k
Scaling Options Available
16 FEBRUARY 2021
ACCESSORY - 30-20-10 for Form
Pushups
V-Ups
WOD - For Time (18 Min CAP)
10 Rounds
12 Dedlifts @70/50k
9 Power Cleans
6 Push Jerk
Buy Out 400m Run
Scaling Options Available
17 FEBRUARY 2021
STRENGTH - 1RM Hang Clean
WOD - 21-15-9
Squat Snatch @50/35k
Burpee Over Bar
Scaling Options Available
18 FEBRUARY 2021
ACCESSORY -
Accumulate 1 Minute Hollow Hold
Accumulate 1 Minute Supa Man Hold
WOD - For Time
100 Dbl Unders / 200 Skips
10 Wall Walks
20 Box Jump on & over
Then 50 Lunges
50 Burpees
50 KB Swings @24/16k
Scaling Options Available
19 FEBRUARY 2021
ACCESSORY -
10 FB Pikes
10 Banded Hollows
WOD - 6 Min AMRAP
200m Run/250 Row
8 Front Squats @50/35k
8 Burpees
Rest 1 Min then 5 Min AMRAP
200m Run/250 Row
8 Power Clean
8 Pushups
Rest 1 Min then 4 Min AMRAP
8 pullups
8 Toes to Bar
Scaling Options Available
20 FEBRUARY 2021
STRENGTH - 1RM Hang Snatch
WOD - For Time (10 Min CAP)
10 Strict Press @45/30k
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Scaling Options Available
22 FEBRUARY 2021
ACCESSORY -
Accumulate 1 Minute Hollow Plank on Top of Feet
20 Pushups with no Midline Movement
WOD - For Time
15 Box Jump On & Over @24/20"
15 Each Arm OH KB Lunges @24/16k
50 Russian KB Swing
30 KB Russian Twists
Scaling Options Available
23 FEBRUARY 2021
ACCESSORY - Tabata
Hollow Hold
Hollow Rock
WOD - 7 Rounds For Load (20 Min)
1 Clean Hi Pull
1 Hang Clean
1 Squat Clean
Scaling Options Available
24 FEBRUARY 2021
STRENGTH - 1RM Split Jerk
WOD - 2 Rounds for Reps
7 Min AMRAP
15 Toes to Bar
12 Pistols
9 OH Slam Balls
Rest 1 Min Repeat
Scaling Options Available
25 FEBRUARY 2021
ACCESSORY -
50 BF Situps
25 V-Ups
WOD - 18 Min AMRAP
10 Wall Balls @9/6k
200m Run/200m Row
If ball is put down, slips off, rested on wall...
10 Burpee penalty
Scaling Options Available
26 FEBRUARY 2021
ACCESSORY -
20 Hollow Plank on Top of Feet Pushups
20 Ring Rows with no Hip Movement
WOD - 16 Min AMRAP
#1 - 20m HS Walk/45 sec hold
#2 - 12 Dedlifts @80/60k
#3 - 10 Burpees
#4 - 12 Lunges
Then 400m Run / 50m Row (For Time)
Scaling Options Available
27 FEBRUARY 2021
STRENGTH - 1RM Power Squat Clean
WOD - 20 Min AMRAP
#1 - 7 Strict Pullups/3 Legless rope climbs
#2 - 14 Pistols
#3 - 21 Hang Clean @40/30k
#4 - 14 Box box Dips/7 Muscle Ups
#5 - 7 HSPU / 14 Box HSPU
Scaling Options Available
