Warm up!
3 Rounds
5 Pull ups
10 Push ups
10 Airsquat
10 Spider Man Lunges
Then barbell warm up for BACK SQUAT STRENGTH
two sets of 12 empty bar, add a little weight, two sets of 10.. increasing, then start your
5 sets of 7, all at the same weight. shoot for 75 or 80 percent of 1rm

Wod 4 Minutes Amrap x 3 (4 minute break in between)
10 Alt db snatches 50/35
15 Air Squats

SUNday funday. Bring your SPF 50 sunscreen friends. we are doing this all outside!

Wod 1-
10 Minutes
7 Kb Swings
Run to the cones, switch when your partner gets back

Rest 5-

Wod 2
10 Minutes Amrap (alternating rounds)
7 cal row
5 dumbell push press
3 Burpees (bring foam mats outside if you don’t want to do concrete burpees)

Rest 5
Wod 3
12 Minute Cap
400 M Farmer carry with 2 dumbells (one partner carries both, switch as needed) 70/50
300 Doubles or singles
200 M farmer carry
100 Doubles or singles

8am- 2 endurance options
Running option
4×400, 2×800, 4x400m — 2 minutes rest between 400’s 4 minutes after the 800’s
Option 2
Partners
Any order
150 bike cals
150 Rower cals
150 Ski cals
150 Air squats
*any order
Decide among yourselves what team is going to use the ski erg when

9am Mobility

10am Partner wod. split work however you want
0 to 10 minutes Amrap of Dumbell “Fran” split however you want
21-15-9
Thrusters 50/35
pulls ups
Keep going through that for 10 minutes

10-15 Rest

15-25 10 Minutes Amrap
500M row
20 Burpees

25-30 Rest

30-40
10 minute Amrap
30 wall balls
10 devil presses

Happy Valentines Day!

Warm up-
4 Rounds
5 pull ups
10 push
15 squats

LOVE for the Assault Bike Conditioning Portion
Teams of 3- Switch every minute, 12 Minutes total (each person goes 4 times
Max valentines day bike cals!

Take 10-15 minutes to warm up to working weight for the deadlift in the wod and go over skills with the coach for HSPU and Muscle up variations.

Wod
5 Rounds for time
Run 200m
5 Bar Muscle ups (sub pull up dip variations, 5 pulls, 5 dips)
7 Handstand push ups (sub 30 seconds handstand hold or 7 heavy DB press)
10 Deadlifts.. pick a weight that is light and fast! 185/115

Last two days to get your Driven Nutrition orders in! We will have a couple samples (what’s left) tomorrow then I want to get the order in by noon Friday so it gets shipped before the weekend! Good Stuff

Warm Up
1. Find a partner
2. Make sure you have partner
Then 2 Rounds
20 Partner wall balls (pick a lighter ball and bounce it off the wall to each other
200 M Run with your wall ball, switch half way
10 cal bike (5 each)

Yesterday we worked on snatches. Today we work on hang power cleans! This is a great movement for building general strength and explosiveness. It’s the reason we teach Olympic Weightlifting. If you are really good at clean and jerks, you are going to really really really good at wall balls (just to name one movement) which will make you more efficient at workouts which means you will get better results from workouts.. see how that works.

9 Minute Barbell Emom (3 Rounds)
Minute 1- 5 clean grip high pulls
Minute 2- 5 power position power cleans
Mintue 3- 5 from the knee power cleans
**You are welcome to add a little weight every time

*Coach will set a clock for 10 minutes, you have that time to build up to clean weight that is heavier than the wod weight you will be using

Workout of the day
You are going through this Amrap 4 times, with a 3 minute rest between each amrap. total work time is 12 minutes total rest time is 12 minutes
3 minute AMRAP x 4
5 Hang power cleans 185/135 Option 2 135/95 option 3 95/65 (or whatever weight keeps you moving unbroken)
20 Double Unders (sub to singles, if you dont have single sub to hopping up on a plate. The intended stimulus is to keep moving as fast as you can.

Rest 3 minutes between amraps
If you are keeping score, your score is total reps for all 4 rounds