Tuesday – 2/25/20

WOD
A. Back Squats
3 sets x 5 reps at 65% of your max weight
3 sets x 4 reps at 70% of your max weight

B. 7-minute AMRAP of:
– 8 wallballs (9/10 – 14/20)
– 50 double unders

4pm Kettlebell
5…1
Double front squats
Alt press
Then
10 8 6 4 2
Snatch per side
Burpees

6pm Olympic Weightlifting & Open Gym

Monday – 2/24/20

5 rounds of:
– 5 overhead squats (65/95)
– 10 power cleans (65/95)
– 10 pull-ups

Saturday – 2/22/20

8am Kettlebell
5 min amrap
15 swings
10 reverse lunge per leg
Then
5 min amrap
10 pull ups/ring rows
10 kb/db press
Tabata of choice
Pushups
Burpee
Air squats
Wallballs
V ups
Slam balls

9am WOD
Barbell Complex
6 rounds of 3 sets
1 set = Deadlift + Hang clean + Hang clean + Front squat + Jerk
(no rest longer than a regrip at deadlift within sets, rest as needed between rounds, adding weight between rounds)

10am Olympic Lifting

Friday – 2/21/20

A. Strict Press – 2 Rep Max Weight

B. 7 rounds for time of:
– 7 box jumps
– 7 push-presses (55/75)
– 7 abmat sit-ups

Thursday – 2/20/20

A. Deadlift – 2 Rep Max Weight
B. 5 x 1 minute plank hold

C. 7 minute AMRAP:
– 100m sprint
– 5 burpees
-10 toes to bar