Month: February 2023

Warm up: Coach’s Choice

Strength: Power Snatch + Hang Power Snatch + Overhead Squat Complex

– 6 x 1

Stimulus/Focus: Use the first ten minutes to build up to the heaviest complex (2 + 2 +2) you can. Then, use 70% to complete one rep of the complex (2 + 2 + 2) every minute on the minute for 6 minutes.

WOD: 15 Minute AMRAP

3 Rope Climbs

9 Shuttle Runs

12 Floor Press (135/95)(95/65)

*1 Shuttle run =25 feet out and back

Stimulus/Focus: Have fun with this . . . we get to floor press! Happy Friday!

Cool Down: Tabata Wall Sits

Warm up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 5 Rounds (30 Minutes)

*90 Seconds at Each Station

A: 250m Row

B: 5 Wall Walks + 10 Alternating Plate OH Lunges (45/25)

C: Assault Bike (12/10Calories) or Bike Erg (15/12) Calories (*Alternate each round*)

D: 20 Med Ball Sit-ups (20/14)(14/10)

Stimulus/Focus: There is no score for this workout. Push hard in each movement to give you time to rest before going into the next. You want as much time to rest as possible. Scale reps and movements as needed.

Cool Down: Tabata Superman Holds