WODS 2/8 – 2/13

Monday:
Stamina Squats (in class)
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats

Single barbell, loaded throughout at 53-55% 1RM Front Squat.

“Devil In Disguise” (in class)
AMRAP 14:
10 Alternating Single Arm Devil Presses
10 Single Dumbbell Box Step-Ups
10 Toes to Bar

Dumbbell – 50 / 35 lb
Box – 24″/20″

*each dumbell movements are doable unbroken. At leas sets of 5’s on TTB. MOD V-ups for TTB.

HOME WOD:
AMRAP 14:
10 Single Arm Devil Presses
20 Single Dumbbell Step Back Lunges
30 Sit-ups

Tuesday:
Handstand Push-Up Conditioning
For Time:
30 Kipping Handstand Push-Ups
20 Burpee Box Jump Overs (30″/24″)
30 Kipping Handstand Push-Ups

“Quittin’ Time” (in class)
AMRAP 5:
Buy-In: 35/30Calorie Bike
AMRAP In Time Remaining:
12 Deadlifts 225 / 155 lb
12 Barbell-Facing Burpees

Rest 5:00

AMRAP 5:
Buy-In: 35/30Calorie Bike
AMRAP In Time Remaining:
8 Deadlifts 275 / 185 lb
8 Burpee Box Jumps (24″/20″)

Rest 5:00

AMRAP 5:
Buy-In: 35/30 Calorie Bike
AMRAP In Time Remaining:
4 Deadlifts 315 / 215lb
4 Burpee Box Jump Overs (24″/20″)

*bike pace goal 65/60rpm. all deadlift sets are doable unbroken. Score is rounds and reps of DL and Burpee movement.

HOME WOD:
AMRAP 12:
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)

Add 3 Reps Each Round

Wednesday:
Static Position Holds
Accumulate the Following Totals:
A) 2:00 Bottom of Front Squat Hold 95 / 65 lb
B) 2:00 Standing Barbell Overhead Hold 75 / 55 lb
C) 2:00 Bottom of Overhead Squat Hold 45 / 35 lb

“That Escalated Quickly” (in class)
For Time: (30min cap)
3 Rounds:
15 Front Squats
25 Double-Unders
Then…
1,000m/850m Row
Then…
3 Rounds:
12 Thrusters
25 Double-Unders
Then…
1,000m/850m Row
Then…
3 Rounds:
9 Hang Clusters
25 Double-Unders

Barbell – 95 / 65 lb

*All barbell movements should be done in 2 sets or less. Mod 2x singles. Row pace goal 2:00/2:25/500m

HOME WOD:
3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)
Rest 4 Minutes Between Rounds

Thursday:
TBD

Friday:

Primer (in class)
EMOM X 7
Clean and jerk

*build to AHAP

Conditioning (in class)
“X-Factor”
5 Rounds For Time (18:00 Time Cap):
12 Burpee Box Jump Overs (24″/20″)
9 Bar Muscle-Ups
X Clean and Jerks

Round 1 – 15 Clean and Jerks 135 / 95 lb
Round 2 – 12 Clean and Jerks 155 / 105 lb
Round 3 – 9 Clean and Jerks 185 / 135 lb
Round 4 – 6 Clean and Jerks 225 / 155 lb
Round 5 – 3 Clean and Jerks 275 / 185 lb

*mod 1:1 burpee pull-ups for bar MU. Clean and jerk weights are doable in the following unbroken sets respectively; 15’s, 10’s, 5’s, fast singles, singles OR light, light-moderate, moderate, moderate-heavy, heavy.

HOME WOD:
10 Rounds For Time:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks

Saturday:
“Round of Applause”
4 Rounds For Time:
15/12 Calorie Bike Erg
30 Single Dumbbell Alternating Power Snatches
15/12 Calorie Bike Erg
100-ft. Single Dumbbell Overhead Walking Lunge 50 / 35 lb

HOME WOD:
5 Rounds For Time:
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Floor Press (15 Each Side)
30 Single Dumbbell Reverse Lunges (15 Each Side)