Wods

Monday, February 12 to Saturday, February 17

10/02/2018

Monday, February 12

Warmup:
250m Row
+
Bulletproof Back Workout 22
150' Single Arm OH Carry (Each Arm)
*5 1-Arm Thrusters Every 25'
+
2-3 Sets of 3 Front Squats

 

Front Squat Wave:
3-2-1-3-2-1.
Rest 2-3:00 Minutes between sets.

 

Part 2:
5 Minutes to Build up Squat Clean Thruster

 

“Downtime”
10 Minute AMRAP
5 Squat Clean Thrusters (135/85)
10 Burpee Pull-ups

 

**Training Intent**
For the strength, the front squat wave should start at roughly 50% of 1 rep max, adding weight each set. The 2nd Wave should be heavier than the first. For the conditioning, warm up squat clean thrusters prior to workout so they can be heavy, but fast singles.

 

Tuesday, February 13

Warmup:
2 Rounds - :30s On & :30s Off
Row
Bike
Jump Rope

 

Part 1:
Superset
3 Rounds of:
1) 6 Dumbbell Split Squats (Each Leg). Rest 30 seconds
2) 8-12 Zottman Curls. Rest 30 seconds

 

Part 2:
2 Sets of 5 KBS & SDHP

 

5 Rounds of 40 seconds work/20 seconds rest:
1) Kettlebell Swings (53/35)
2) Sumo Deadlift High Pulls (53/35)
3) Assault Bike
4) Double Unders
*Score = total reps

 

Finisher:
Bulletproof Back Workout 21
8 Rounds
:10s Bent Knee Hollow Body
10 Lemon Squeezes

 

**Training Intent**
Strength should move fast, taking no more than ten minutes. The metcon should be a slower, consistent pace.

 

Wednesday, February 14

Warmup:

5 minute AMRAP
1 Minute Jump Rope
8 Hand Release Pushups
10 Air Squats
+
2-3 Sets of 5 Bench

 

Part 1:
5 Sets
5 Speed Close Grip Bench Press @ 55% every 60 seconds

 

Part 2/QuickFit:
5 Reps of each exercise

 

“75”
For time:
50 Wallballs
25 Ring Dips
50 Box Jumps Overs
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs

 

**Training Intent**
Strength should be performed light & fast @55% of 1 rep max. For the conditioning, pick a moderate pace and stick to it. The work gets harder as you get further into it, so break movements into smaller sets.

 

 

Thursday, February 15

In Any Order You'd Like. Rest Until Fully Recovered Between Each.

 

100/80 Calorie Bike

 

75 Strict Banded C2B Pullups
*Minimum of 20 reps per set.

 

Bulletproof Back Workout 23
10 Minutes
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank
*Try not to drop throughout the entire 10 minutes.

 

 

Friday, February 16

Warmup:
500/400m Row
20 Air Squats
5 Sumo Inch Worms
+
2-3 Sets of 5 Front Box Squats

 

Part 1:
5 Sets of Each
1) 5 Front Box Squats every 60 seconds
. . . Rest 2 Minutes. . .
2) 3 Power Cleans every 90 seconds.
*Use the same weight as Front Squats.

 

Part 2/QuickFit:
“Tugboat”
2 Rounds for Time
25 Power Cleans (115/75)
25 Bar Facing Burpees

 

**Training Intent**
The strength should be done at plus 5% from last week, with the front box squats at 55-65% and the Cleans done at the same weight.

 

Saturday, February 17

Warmup:
250m Row
+
2 Rounds
5 Sumo Inch Worms
10 Alternating Lunges
+
250m Row

 

Boot Camp:
3 Rounds
:40s On & :20s Off
KB Swings
Alternating Lunges
Situps
Row
Rest

 

WOD:
15 Power Snatches (95/65)
30 Front Rack Lunges (95/65)
45/35 Calorie Row
30 Front Rack Lunges
15 Power Snatches