2/3

In teams of 3 AMRAP 0-20:00 30 Wallballs (20, 14) 30 Power Snatch (95, 65) 30 Lateral Burpees 20:00-30:00 Max Distance Farmer Carry (70, 53) *One person works at a time. Split as needed

2/2

Strength/Skill 1) Front Box Squat: 9 x 3 @60%, every 60s. *Use a 13-15″ Box, normal squat stance, sit back on box + explode up. 2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s. 2b) Pull-up Scaling + Set-up: Once scaling is set up perform sets…

2/1

Skill – T2B + Static Hold T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: – Handstand Hold (wall or freestanding) or OH KB Hold x 15s. – Ring Support or Box Support WOD 10 RFT w. a partner, you go, I go style: 40 Single Unders 30…

1/31

Strength/Skill 1a) DB Neutral Grip Bench Press: 4 x 8, AHAP. Rest 60s. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s. 2) Hang Power Clean + S20H: Take 3 sets to warm-up for WOD WOD “Rolling Stone” AMRAP 15: 21/18 Calorie Row 15 Hang Power Cleans (115, 75)…

1/30

Skill Double Under Practice: Spend 5:00 Working on Drills to improve double unders WOD For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s  

1/29

Strength/Skill 1) Overhead Squat: 3RM. Rest 2:00. – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs WOD “Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14)

1/27

In Teams of 3 AMRAP 30: 30 Wallballs (20, 14) 30 KBS (70, 53) 600 Meter Run *One athlete works at a time, split anyway

1/26

Strength 1) Sumo Deadlift: 5 x 2 for Speed @75%, every 60s then 4 x 1 @85% for Speed-Strength, every 60s.   Reset on each rep 2) Hang Power Cleans: 3 x 3 building to Metcon weight. Rest 60s. WOD “Fight Club” For total time: 50 Deadlifts (135, 95) 25 Bar Facing Burpees Rest 2:00…

1/25

“100s with a partner” For time: 50 Calorie Assault Bike or Row or Ski Erg 100 Russian Twists w. a plate (25, 15) 100 2 Count Mountain Climbers (both sides = 1 rep) 100 SDHP (53, 35) 100 2 Count Mountain Climbers 100 Russian Twists w. a plate 100 SDHP 50 Calorie Assault Bike or…

1/24

Skill Work  Rope Climb: 5 x 1-2. Rest 90s. – Legless, LegsRing, Floor pulls 2) Handstand Push-up: 5 x 4-6. Rest 90s. – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: 4 x 8 WOD 4rft (18min cap) 30 Double Unders 20 Walking Lunges (BW) (total reps)…