TUESDAY, MARCH 1

Max Pull-Ups 5 minutes

WOD
3RDS
400m Run
50 Air Squats
50 Sit Ups
50 Push Ups (go to knees if need be)

MONDAY, FEBRUARY 28

Bench Press 5 @ 40-50-60-65-75-85%

WOD
5 Round
15 Sumo DL High Pull- (75/55)
15 Push Press (75/55)

FRIDAY, FEBRUARY 25

Row 3 x 500m resting 2mins between each…record best 500m split

WOD
4 Rounds
12 Deadlift (225/155)
12 Hand Release Push-Ups
12 Ab-mat sit ups

THURSDAY, FEBRUARY 24

800m Farmers Carry (55/35)
800m Run
400m Farmers Carry (55/35)
400m Run

WEDNESDAY, FEBRUARY 23

OHS 5 sets of 5, use weight that allows proper form on each set

WOD
AMRAP in 20mins
400m Run
10 Wall Balls
10 Knee-to-Elbow

TUESDAY, FEBRUARY 22

Max Rope Climbs 5 minutes

WOD
4 Rounds
5 Power Cleans (135/95)
10 Pull-Ups
Rest 1 min between rounds

MONDAY, FEBRUARY 21

BackSquat 5@ 40-50-60-65-75-85%

WOD
7rds
7 Dumbbell Snatch (7ea arm 55/35 or 45/25)
7 Box Jumps
7 Double Unders

FRIDAY, FEBRUARY 18

"Holbrook"
10 rounds, 
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
Rest 1 minute
Time Each Round

THURSDAY, FEBRUARY 17

5 Rounds
Run 800m Rest 2 minutes

WEDNESDAY, FEBRUARY 16

Power Clean ( take up to 7 sets and find your max; start at 70% of your max and work from there)

WOD
7Rds
7 Front Squats (135/95)
7 Box Jump (24/20)
7 Ring Row 

TUESDAY, FEBRUARY 15

10 Minutes to work on Double-Unders

WOD
With a constantly running clock move from one even to the next:
6 minutes Row for Calories
5 minutes Knee-to-Elbow
4 minutes KB Swings (45/35)
3 minutes Wall-Balls
2 minutes SDHP (75/55)
1 minute Push-Ups
(combine reps and cal. for score)

MONDAY, FEBRUARY 14

Deadlift 5 @ 40-50-60% and 3 @ 70-80-90%

WOD
4 Rounds
200m Run
14 Burpees
14 Ab-Mat Sit Ups
14 Overhead Lunge (7 ea leg 45/25)

FRIDAY, FEBRUARY 11

4 x 1 min handstand holds (focus on locking core and keeping legs straight)
WOD
5 RDS
5 OHS (95/65 or 75/45)
7 Hand Power Clean (95/65 or 75/45)
10 Sumo Deadlift High Pull (95/65 or 75/45)