Warm up-
3 rounds
Run 200
10 push ups
10 Pull ups

Group barbell warm up
9 Minutes
Min 1- 7 hang Power cleans
Min 2- 7 Power cleans from the shin
Min 3- 5 Power clean + push Jerk

Take 10 Minutes to build to a good heavy working weight for the wod. We are putting 245/165 for the suggested rx weights. ONLY use that if you are pretty close to a “touch and go” at that weight for the Clean and Jerk. The whole idea is to go a little heavier than normal, don’t get caught up in the RX weights and don’t worry too much about your reps and rounds.

Wod 15 minutes amrap
3 Clean and Jerk 245/165
8 Burpees
2/1 Rope climb
Run 200m

**if you are not comfortable going heavy we are going to change this to 7 clean and jerks at a much lighter weight.

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