Monday-02/22/21
Back Squat
E2MOM
10-8-6-4-2:
Back Squats

*building in weight, each set is heavy.
65-70-75-80-85% or AHAP

“Bootleg” 
AMRAP 15:
21 Wallballs
18 Single Dumbbell Alternating Power Snatches
15 Toes to Bar
12 Box Jump Overs

Wallball – 20 / 14 lb
Dumbbell – 50 / 35 lb
Box – 24″/20″

*use Rx ball regardless of height. Snatches doable in 2 sets or less. TTB 3 sets or less. Goal is to jump regardless of height. Goal is 3ish rounds. Mod kipping leg raise

HOME WOD:
AMRAP 15:
50 Double Unders
40 AbMat Sit-Ups
30 Goblet Squats
20 Single Dumbbell Alternating Power Snatches

Tuesday-02/23/21
Jerk Technique:
Every 90s X5
2 Pausing Push Jerks
1 Push Jerk

Pause takes place in the catch position for 2 seconds. Build to AHAP.

“Eighth Wonder” 
8 Rounds: (15min cap)
8 Push Jerks 135 / 95 lb
8 Barbell-Facing Burpees

*workout is meant to be fast. Jerks are doable unbroken. When fresh, one round is doable in under 60s.

HOME WOD:
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells

Wednesday-02/24/21
“9 to 5” 
AMRAP 5:
15/12 Calorie Bike
12 Chest To Bar Pull-Ups
9 Front Squats 135 / 95 lb

Rest 5:00

AMRAP 5:
12/9 Calorie Bike
9 Chest To Bar Pull-Ups
6 Front Squats 155 / 105 lb

Rest 5:00

AMRAP 5:
9/6 Calorie Bike
6 Chest To Bar Pull-Ups
3 Front Squats 185 / 135 lb

*bike pace goal 65/60rpm +. focus is linking C2B. Mod banded C2B. Front squats sets should be done unbroken.

HOME WOD:
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats

Thursday-02/25/21
TBD

Friday-02/26/21

Skill/Strength:
3 rounds
Min 1: 3 hang squat cleans
Min 2: 3 OHS
Min 3: 3 thrusters

start at workout weight or more and build to AHAP. Only add weight after each round. Take bar from ground

“Hurts So Good”
AMRAP 16:
50 Barbell-Facing Burpees
50 Overhead Squats
40 Toes to Bar
40 Hang Squat Cleans
30 Kipping Handstand Push-Ups
30 Thrusters

Barbell – 95 / 65 lb

*Barbell is light, all sets doable in at least 10’s. TTB & HSPU doable in at LEAST 5’s. Mod V ups for TTB. Mod barbell push press for HSPU.

HOME WOD:
AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alternating Single Dumbbell Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters

Saturday:
“Closing Time”
On the 2:00 x 10 Rounds:
30 Double-Unders
5 Power Snatches
Max Meter Row in Time Remaining

Power Snatch – 115 / 85 lb
No rest between rounds. Score is total meters.

HOME WOD:
On the 2:00 x 10 Rounds:
30 Double Unders
5 Double Dumbbell Power Snatches
Max 10 Meter Shuttle Runs

* No Rest Between Rounds
* Score Is Total Meters