February 2020

Deadlift Build Up E3MOM 7 – 5 – 3 – 1 – 1 E3MOM x 3 Rounds/ 9min: 42 Double Unders7 Right Arm/Right Leg Kettlebell Deadlifts 24/16 RX+32/24 MRX 20/12 7 Strict Pull-Ups MRX 7 Ring Rows7 Left Arm/Left Leg Kettlebell Deadlifts (Rest Remainder of time each 3min) *Straight to 9min mark* 3 Rounds For […]

Squats & Lunges E2:30MOM (from floor) 5 Back Squats to 4 Back Rack Lunges 5 Front Squats to 4 Front rack Lunges 5 Overhead Squats to 4 Overhead Lunges3 Back Squats to 2 Back Rack Lunges 3 Front Squats to 2 Front Rack Lunges 3 Overhead Squats to 2 Overhead Lunges 6min AMRAP: 6 Front Squat

“Teammate Terrible Twos” by DB 2min AMRAP: (1st min P1 Works; 2nd min P2 works)-Barbell Burpee to Deadlift 185/125 RX+225/155 MRX 155/1052min AMRAP: (1min P1; 2min P2) -Air Squat Box Jumps 24/20 RX+30/24 MRX 20/18 2min AMRAP: (1min P1; 2min P2) -Burpee to Toes to Bar 2min AMRAP: (1min P1; 2min P2) -Kettlebell Swings 24/20kgs

Bench Press Drop Sets E3MOM x 5 Sets 5 reps *Immediately when finished, strip off to around half weight on bar and perform burn reps to failure. WOD “Presidential Picks” by DB 5 Rounds For Time: 15 Box Jumps/Step-Ups 24/20″ or 10 Box Jumps 30/24″15 Pull-Ups or 10 Chest to Bar Pull-ups15 Push-Ups or 10 Handstand Push-Ups 15 Ab-Mat Sit-Ups Unanchored or 10

Benchmark WOD “NICOLE” 20min AMRAP: Run 400metersMax Rep Pull-Ups (once you come off bar have to run 400m)*Score is total Pull-ups completed in 20min Core Development 1-2 Rounds 15 Russian Twists 15 V-Ups15 Russian Twists15 V-Ups15 Hip Extensions CFHSV Running & Endurance WOD: 2 x 800m run, rest 2 minutes between efforts 4 x 400m

HERO WOD “FALKEL” 25min AMRAP: 8 Handstand Push-Ups MRX 2/4″ rise8 Box Jumps 30/24″ MRX 24/20″ 1 Rope Climb 15′ MRX 10′ U.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005 by

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty) –

Alternating Lifts Build Up E2MOM x 16min 2 Power Snatch – 2 Hang Power Snatch2 Squat Snatch – 2 Hang Squat Snatch Switch lift every 2min building up each lift 4 Rounds For Time:6 Hang Power Snatch 135/95 RX+155/105 MRX 115/759 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 2min Rest / Reduce Weight 3 Rounds

Squat Clean Build Up E2MOM 4 – 4 – 2 – 2 – 1 – 1 – 1 Main Site WOD (RX+ portion) 15min AMRAP: 10 Squat Cleans 135/95 RX+155/105 MRX 95/65 10 Hand Stand Push-Ups RX+Strict MRX 2/4″ Rise or Push Press Core, Shoulder & Handstand Development 2 sets 15 reps Barbell Sit-up to Press2 sets

“A Test” by DB For Time: 400m Run21 Pull-Ups9 Thrusters 135/95 RX+155/105 MRX 115/75 REST 2min Add/Drop Weight 400m Row15 Thrusters 115/75 RX+135/95 MRX 95/65 15 Chest to Bar REST 2min Add/Drop Weight 100 Double Unders9 Bar Muscle-Ups MRX 9 Burpee Chest to Bar21 Thrusters 95/65 RX+ 115/75 MRX 75/55 *Athlete can pick any order