Ashley B

Wednesday March 1

Warm Up-
3 Rounds:
20sec High Hang Power Snatch
20sec Rest
20sec Hang Power Snatch
20sec Rest
20sec Power Snatch
20sec Rest

Gymnastics Conditioning:
5 Rounds (12min cap)-
200 m Run
5 Ring Muscle Ups (+ 7 Muscle Ups)
*MOD: 5 Ring M Ups transitions (Feet on floor, box, box to catch) or 5 Ring Rows + 5 Ring Dips*

WOD-
(18min)
4min AYCE-
30 Dubs or FR
15 Power Snatch 75/55 (+ same as RX)
-3min REST-
4min AYCE-
30 Dubs or FR
12 Power Snatch 95/65 (+ 9 reps @ 135/95)
-3min REST-
4min AYCE-
30 Dubs or FR
9 Power Snatch 115/85 (+ 3 reps @ 155/105)

**NO singles today!*

Ashley B

Tuesday Feb 28

Warm Up-
4 x 200m Run *Rest 30sec in-between each run*

Pick 1-

Strength:
10 min to warm up to weight-
EMOM x 10:
Odd: 2 Snatch @ 80-85%
Even: 4 C & J

Endurance:
5 Rounds-
2min Row/Bike as many calories as possible
2min REST

WOD-
For Time *12min cap*
3 Rounds-
21 Hang Power Cleans 115/85 rx2 95/65
18 Back Rack Step-Back Lunges 115/85 rx2 95/65
15 HSPU ( Mod: Hand Release Push Ups)


Ashley B

Monday Feb 27

OPEN WOD 17.1! Depending on the amount of people per class and how many need judged we may do the WOD in 2 heats!

Warm Up-
2x
Frankenstein's
Inch Worm Push Ups
Broad Jumps
30sec HS Hold

WOD 17.1-
For Time (20min cap)
10-20-30-40-50 : 1 Arm DB Alternating Snatch 50/35
*15 Burpee Box Jump Overs after each set* 24/20

Rx: Must jump on box
Scaled: 35/20 on 20in box, Step ups OK!

Extra Credit-
3x
20 Weighted Sit Up (as heavy as possible)
20 Sit Ups

Ashley B

Sunday Feb 26

Open Gym 10-12! Come get judged for 17.1 if you can't make it in tomorrow!

Ashley B

Saturday Feb 25

Tabata Barbell-

Tabata deadlift 185/135
Tabata hang power clean 135/95
Tabata front squat 95/65
Tabata push press 65/45

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Score = total reps from all 32 intervals.

Ashley B

Friday Feb 24

Warm Up-
EMOM x 12:
Odd: 2 Rope Climbs or 1-2 Pegboard Climbs
Even: 100m Run

WOD:
Teams of 2

20min AYCE-
12 Wall Balls 20/14#
9 KBS 55/35 (+70/55)
6 DB Hang Squat Cleans 45/25 (+55ish/35)
*Partner completes full round before switching*

INDV:
20min AYCE-
12 WB
9 KBS
6 DB Hang SC
*60sec REST*

Ashley B

Thursday Feb 23

Warm Up-
3 Rounds:
:45sec LEFT arm DB OH hold  :15sec Rest
:45sec Burpees :15sec Rest
:45sec RIGHT arm DB OH hold :15sec Rest
:45sec Sit Ups :15sec Rest

Pick 1:

Strength:
16min-
Work up to HS C&J or Snatch

Endurance:
EMOM x 16-
Odd: 6 Power Cleans 135/95 + 6 HSPU (10 Push Ups)
Even: 6 S2OH 135/95 + 12 Jumping Lunges


WOD:
10min AYCE:
3-6-9-12-15-18....
TTB
Front Squats 155/105 rx2 115/75

Ashley B

Wednesday Feb 22

Warm Up-
12min:
Peg Board Climbing Techniques

WOD-
For Time *30min cap*
50 Box Jumps 24/20
150 Dubs/250 singles
1 mile run or 2k row or 80/60cal bike
150 Dubs/250 singles
50 Box Jumps

Ashley B

Tuesday Feb 21

Warm Up-
3 Rounds Alternating
100m Run (30sec cap)
200m Run (90sec cap)

Pick 1:

Barbell Conditioning:
5min to warm up & gather weights:
3min AYCE-
3 Power Cleans 185/125
3 Front Squats
3 Jerks
-2min REST-
3min AYCE-
3 Power Cleans 205/145
3 Front Squats
3 Jerks
-2min REST-
3min AYCE-
3 Power Cleans 225/155
3 Front Squats
3 Jerks

Endurance:
3 Rounds-
3min AYCE-
15 cal Row or 13/10cal Bike
15 Box Jump Overs 24/20
-2min REST-
*Sprint the rounds during the 3 min- after rest pick up where you left off

WOD-
4 Rounds for Time *15 min cap*
21 Overhead Squats 95/65
12 Lateral Bar Burpees




Ashley B

Monday Feb 20

Warm Up-
4 Rounds:
20sec HS Hold
-10sec rest-
20sec wall facing squat Hold
-10sec rest-
20sec Floor L Sit Hold
-10sec rest-

Midline Conditioning-
5 Rounds *not for time: 20min cap*
20 Weighted Sit Ups
20 Back Extensions
200m Run

WOD-
For Time *12min cap*
21-15-9
DB Thrusters 45/25 +55ish/35
C2B Pull Ups


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