WEDNESDAY 2/29

*10mins jump rope/ DU practice

*15mins rope climb practice

*3rds for time
-10 push press
-10 HSPU

*open WOD practice

TUESDAY 2/28

*Cindy amrap 10mins
-5 pull ups
-10 push ups
-15 BW squats

*5x3 rep FR squat
-70% of 1 rep max

*sprints

MONDAY 2/27

*1 mile run

*5 rds for time
-10 dead lifts
-50 DU or 100 jump rope

*3 sets
-10 GHD
-10 back ex.

SATURDAY 2/25

*ladder warm up

*7min amrap burpees

FRIDAY 2/24

Team WOD's

*10min DU/jump rope

*5x per team mate
-ISO abs
-amrap row

*15min liners

WEDNESDAY 2/22

*3rds
-200m sprints
-10 burpees

*1 rep max thrusters
-15mins

*5rds for time
-5 thrusters
-5 box jump wall balls

TUESDAY 2/21

*1 mile run

*3rds
-10 ring dips
-16 jump lunges
-50 jump rope

*5 sets w/ 90sec rest
-10 hang cleans
-100m farmers walk

MONDAY 2/20

*10mins jump rope

*tabata 20sec. on and 10sec. off for 8rds
-pull ups
-push ups
-straight leg sit ups
-BW SQ

*3 sets w/ 1min rest
-50 bicycle crunches
-1mon ISO abs

SATURDAY 2/18

* TEAM WOD's

*5min amrap each
-pull ups
-box jumps
-KB swings

*15min amrap
-10 dead lifts
-8 walking lunges w/ weight overhead
-6 med ball clean SQ
-200m run

2/17 FRIDAY

*4x400m row

*snatch SQ practice

*9-7-5 for time
-pull ups
-dips
-snatch squat

*3sets
-10 GHD's
-20 knees to elbows on rings
-1min ISO abs

WEDNESDAY 2/15

*5x10 reps
-bench
-KB press

*5sets for time
-20 burpees
-sled pulls

TUESDAY 2/14

*5mins jump rope
-every 30sec 1 burpee

*30 min AMRAP
-5 knees to elbows
-5 HSPU
-5 wall balls
-200m run

MONDAY 2/13

*1 mile run

*10 min every 30sec
-1 clean squat

*3 rds
-10 pistols
-10 ring dips

SATURDAY 2/11

*5x3 rep back squat

*sled runs

FRIDAY 2/10

*pull up practice 15 mins

*rope climb practice 15 mins

*5x
-20 sec battle chain
-2 rope climbs

WEDNESDAY 2/8

*5sets
-200m row sprints
-400m sprints

*5rds for time
-10 pull ups
-10 dead lifts 135/95lbs.
-50DU or 100 jump rope

TUESDAY 2/7

*ladder jog warm up

*FGB
-wall balls
-sumo high DL pull
-box jumps
-push press
-row for cals

MONDAY 2/6

No class today, makeup class will be on Thursday

SATURDAY 2/4

*team WOD amrap 30 mins
-liners
-10 wall balls
-10 KB swings
-10 burpee broad jumps
-200m run

FRIDAY 2/3

* mod murph for time
-1 mile run
-50 pull ups
-100 push ups
-150 BW squats
-1 mile run

WEDNESDAY 2/1

*3-3-3-3-3 clean & jerk

*5x
-10 knees to elbows
-20 scissor kicks
-40 seated twist

*3sets 1min AMRAP
-box jumps