Wednesday 19th February 2020

A. Split Jerk

  • 3-3-3-3-3

E2M

Working up in weight. Suggested loading 60-65-70-75-80+

 

B. 5 x 2 min AMRAP

  • 200m Run
  • Max Reps Handstand Push-Ups in remaining time

(Scale to normal push-ups if not on the wall – no box HSPU today)

Rest 2 minutes

Tuesday 18th February 2020

A. Back Squat

  • 4-4-4-4

E2.5M

 

B. For time:

  • 20 Thrusters (35/50)
  • 10 Pull-Ups
  • 30 Front Squats (35/50)
  • 20 Pull-Ups
  • 40 Back Squats (35/50)
  • 30 Pull-Ups 

18min cap

Monday 17th February 2020

A. EMOM 15

1 x Power Clean & Push Jerk

 

B. 3RFT

  • 400m Run / 500m Row
  • 21 Deadlifts (70/100)
  • 12 Burpees over bar

15 min cap

Saturday 15th February 2020

For time

  • 1.6km Run
  • 50 Double Unders
  • 20 Wall Balls (7/9)
  • 800m Run
  • 100 DU
  • 40 WB
  • 400m Run
  • 150 DU
  • 60 WB
  • 200m Run
  • 200 DU
  • 80 WB

 

40 min cap

Friday 14th February 2020

A. Push Jerk

  • 2-2-2-2-2

E2M

 

B. 15 min AMRAP

  • 10 Shoulder to Overhead (42.5/60)
  • 20 KBS (16/24)

 

Thursday 13th February 2020

A. E3M for 12 (4 sets) 

  • Dumbbell Walking Lunge x 20 steps

.

B. 5 min AMRAP

  • 20 Double-Unders
  • 10 Air Squats

Rest 1 minute

 

C. 5 min AMRAP

  • 5 Dumbbell Man-Makers (15/22.5)
  • 10 Box Jumps (24?/20?)

Rest 1 minute

 

D. 5 min AMRAP

  • 5 Toes to Bar
  • 10 Push-Ups

Wednesday 12th February 2020

A. Deadlift

  • In 12 mins build to a 5RM

 

B. For time:

21-15-9

  • Power Clean (42.5/60)
  • Chest to Bar Pull-up

 

Or/ (Rx plus WOD)

12-9-6

  • Power Clean (60/80)
  • Bar Muscle Up

 15 min cap

Tuesday 11th February 2020

A. Bench Press

  • 3-3-3-3

Superset with 10 V-sits or Strict Toes to Bar

E2.5M

 

B. EMOM 20 (4 sets)

Minute 1 – 45 seconds of Bike (Or row) (for calories)

Minute 2 – 45 sec of Ring Dips

Minute 3 – 45 seconds of Double-Unders

Minute 4 – 45 seconds of HSPU

Minute 5 – 100 Meter Recovery Jog/Walk

 

Score total reps completed each set excluding recovery jog. (4 scores) 

Monday 10th February 2020

A. Snatch Balance

  • 2-2-2

 

B. Overhead Squat

  • 2-2-2

E2M

Straight from SB to OHS

Aiming to build with each set.

 

C. 4 x 3 min AMRAP

  • 400m Run
  • Max rep OHS (35/50)

  1 min rest

 Score OHS each round

Saturday 8th February 2020

“Bradshaw”

10RFT

  • 3 HSPU
  • 6 Deadlifts (70/100)
  • 12 Pull Ups
  • 24 Double Unders

 

Scale to 50 singles

Scale back rounds as needed

 

30 min cap

(3 min rounds)

 

 

Finisher:

2km Partner Row

 

Change as they wish.