WOD
SPORT E2MOMx12 min: *building to 80% 2 pause split jerks (2 secs in dip, 2 secs in catch) 1 split jerk Then: 5 min AMRAP 12 snatches (75/55) 8 bar facing burpees Rest 2 minutes 5 min AMRAP 8 snatches 12 bar facing burpees *RX+ (95/65) FITNESS E2MOMx12min. 200m run 10 KBS Then: 5 min AMRAP 10 clean and press 8 burpees to plate Rest 2 min. 5 min AMRAP 8 clean and press 10 burpees to plate BOOTCAMP E2MOMx12min. 150m run 10 KBS Then: 5 min AMRAP 10 DB clean and press 8 up downs or burpees to plate Rest 2 min. 5 min AMRAP 8 DB clean and press 10 up downs or burpees to plate
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WOD
Sport: 50 KB Swings (53,35) 50 Sit-ups 400m Run 40 Hang Cleans (75,55) 40 Russian Twists (20,14) 400m Run 30 Hang Snatch 30 Wipers (total) 400m Run 20 G2O 20 Burpees 400m Run Fitness: 50 KB Swings (35,25) 50 Sit-ups 400m Run 40 Hang Cleans (55,35) 40 Russian Twists (14,10) 400m Run 30 Hang Snatch 30 Wipers (total) 400m Run 20 G2O 20 Burpees 400m Run Bootcamp: 40 KB Swings 40 Sit-ups 200m Run 30 Hang cleans 30 Russian Twists 200m Run 20 DB Hang Snatch 20 Wipers 200m Run 10 Plate G2O 10 Burpees 200m Run WOD
Sport option 1: 20 min to find 1RM Backsquat Sport option 2: 20 min AMRAP: -10 Backsquats (115,75) -10 Weighted Lunges(115,75)(total) -50 DU -200m Run Fitness: 20 min AMRAP: -10 Backsquats (65,45) -10 Weighted Lunges (25,15)(total) -100 Jump Rope -200m Run Bootcamp: 20 min AMRAP: -10 Backsquats (55,35) -10 Lunges (total) -50 Jump Rope -150m Run WOD
“Fight Gone Bad” Sport/Fitness: 3 Rounds: 1 min each exercise: -Wallballs (20,14)(14,10) -SDHP (75,55)(55,35) -Box Jumps (20)(15) -Push Press (75,55)(55,35) -Calorie Row -1 Min Rest Bootcamp: 3 Rounds: 1 min each exercise: -Wallballs -KB SDHP -Box Steps -Push Press -Calorie Row WOD
Sport: 4 Rounds: -15 OHS (95,65) -10 HSPU -400m Run Fitness: 4 Rounds: -10 OHS (65,35) -10 DB Seated Press -300m Run Bootcamp: 3 Rounds: -10 Goblet Squats -10 Seated Press -150m run WOD
Sport/Fitness: 500m row 10-15-20-25 Burpee box jumps Power cleans (135/95)(95,65) 1000m row 10-15-20-25 Pull ups Dead lifts (135/95)(95,65) 500m row Bootcamp: 300m Row 10-15-20-25 Box Steps Power Cleans 500m Row 10-15-20-25 Ring Rows KB Deadlift 300m row Friday wod
SPORT 5x5x5x5x5 Back Squats Work up to a heavy back squat then maintain for 5x5 FITNESS 20min AMRAP 20 burpees 15 3/4 bodyweight back squats BOOTCAMP 15 min AMRAP 12 burpees 12 empty barbell back squats WOD
Tabata box jumps Tabata L-Sit hold Tabata Handstand hold Tabata sit ups Tabata back step lunge *no breaks between exercises FITNESS/BOOTCAMP Tabata box steps Tabata Hollow Hold Tabata pike hold Tabata sit ups Tabata back step lunge *no breaks between exercises WOD
SPORT OPTION 1: E2MOM for 20 min: 1 Clean & Jerk (Increasing) OPTION 2: 800m run 21 clean & jerks (105/155) 400m 21 clean & jerks 800m run FITNESS: 400m run 21 clean & jerks (95/65) 400m 21 clean & jerks 400m run BOOTCAMP: 400m run 10 DB clean & press 400m 10 DB clean & press 400m run WOD
Tuesday wod SPORT 20 min AMRAP: 25 ft BB OH walking lunge (65/95) 8 Burpees 25 ft BB OH walking lunge 8 CTB pull ups FITNESS 20 min AMRAP: 25 ft BB front rack walking lunge (35/45) 8 Burpees 25 ft BB OH walking lunge 8 Pull ups BOOTCAMP 20 min AMRAP: 25 ft walking lunge 8 Burpees on elevated surface 25 ft walking lunge 8 DB rows |
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February 2021
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