Farmers Carries, Toes To Bars And Handstand Pushups
Friday, February 19, 2021

WARM UP

4x

1st Min – 5/4 Cal bike + 3m Duck walk

2nd Min – 5/4 Cal row + 15 Second bottom of squat sand bag / dead ball hold

 

STRENGTH & SKILLS

15 Minutes

20RM

Front squat

 

WOD

For time

400m Farmers carry RX-2x 24/16kg   ADV-2x 28/20kg

Then

9-15-21-27

TTB

HSPU’S   ADV-4/2″ def

Then

400m Farmers carry

24 Minute cap.

 

HIIT

WARM UP

4x

1st Min – 5/4 Cal bike + 5-6 Hollow rocks

2nd Min – 5/4 Cal row + 8 Banded strict press

 

WOD

10x

15/12 Cal row

12/8 Pushups

12 KTE’S

15 Double dumbbell push press 2x 15/12.5kg

Rest 1 minute after each round

34 Minute cap.

Dead Lifts, Hang Squat Cleans, Double Under’s And Runs
Thursday, February 18, 2021

WARM UP

3x

1 Minute bike @ 4-5 RPE

8 dumbbell bench flys (light, slow and controlled)

5 Pause (3 seconds at bottom) pushups

 

STRENGTH & SKILLS

15 Minutes

20rm Bench press

 

WOD

7x (warm up with each movement as you load up)

12 Dead lifts RX-60/40kg   ADV-70/50kg

6 Hang squat cleans

25 DU’S   ADV-40

100m Run

22 Minute cap.

 

HIIT

WARM UP

3x

250/200m Row

8 Banded good mornings

30 Second bottom of squat sand bag hold

 

WOD

5x

300m Run

15 HPC’S RX-40/30kg

10 Front squats

30 DU’S

20/15 Cal bike

Rest 2 minutes after each round and reverse the order each time

35 Minute cap.

Burpees, Row, Shoulder To Overheads, Ski And Chest To Bars / Muscle Up’s
Wednesday, February 17, 2021

WARM UP

Every 2 minutes x 4

50m Run

3 Inchworms

5 Kip swings

5 EB Strict press

 

WOD

28 Minute AMRAP

12 Bar facing burpees

10/8 Cal row

12 STO’S RX-50/35kg   ADV-60/40kg

10/8 Cal ski

12 CTB   ADV-7/4 Muscle up’s (ring or bar)

 

HIIT

WARM UP

Every 2 minutes x 4

50m Run

3 Inchworms

5 Double KB Dead lifts

5 Double KB Hang power snatches

 

WOD

6x 4 Minute AMRAPS

7/6 Cal row

9 Double KB Push press 2x 16/12kg (If all gone sub with dumbbells)

9 Double KB bent over rows

7/6 Cal ski

Rest 2 minutes after each 4 minutes.

Runs, Abmats, Swings And Box Step Over’s
Tuesday, February 16, 2021

WARM UP

6 Minute AMRAP @ 4-5 RPE

30 Second bike

5m Tiger crawls

8 KB SDHP’S

 

WOD

For time

400m Run

Then

3x

15 Abmat situps

12 KBS 24/16kg

9 KB Box step over’s 24/20″

Then

400m Run

Then

3x

15 Abmat situps

12 KBS

9 KB Box step over’s

Then

400m Run

23 Minute cap

 

STRENGTH & SKILLS

15-20 Minutes skill work / Play time

Pick any movement you want to work on, ask your coach for tips and progressions.

 

HIIT

WARM UP

6 Minute AMRAP @ 4-5 RPE

30 Second Ski

5m Tiger crawls

5 EB Hang muscle snatches

 

Every 2 minutes x 10

50m Run

10 HPS 40/30kg

12 BJO’S 24/20″

In remaining time

Max cal bike

Rest 2 minutes after each round

Score = total combined cals.

Power Cleans, Pushups And Squats
Monday, February 15, 2021

WARM UP

3x

250/200m Row

5m Duck walks

5 Tempo sandbag bear hug squats

 

STRENGTH & SKILLS

15 Minutes

20RM Back squat

 

WOD

The Chief

5x 3 Minute rounds

3 Power cleans 61/43kg

6 Pushups

9 BWS

Rest 1 minute after each round

Note: You continue on where you left off so you have one AMRAP score at the end.

 

HIIT

WARM UP

3x

1 Minute bike (alternate every 15 seconds between 3-4 & 6-7 RPE)

5m Inchworms

5 Burpee broad jumps

 

WOD

2x

1000/800m Row

Rest 2 minutes

50 Burpees to 6″ target

Rest 2 minutes

800m run

Rest 2 minutes

40 Minute cap.

 

Row, Synchro Bar Facing Burpees, Squat Cleans And Farmers Carries
Saturday, February 13, 2021

WARM UP

10 Minute set up / Warm up with each movement

 

WOD

Partner wod

For time

120/100/80 Cal row

Then

8x

10 Synchro bar facing burpees (bound over at same time)

10 Alternating squat cleans RX-50/35kg   ADV-60/40kg (singles, 5 each)

100m Farmers carry (50m relay, down 25m back 25m)

Then

120/100/80 Cal row

40 Minute cap.

 

STRONGMAN

WARM UP

10 Minute set up / Warm up with each movement

 

WOD

For time

7x

12 Double KB Dead lifts (guys 28-32kg / girls 24-28kg)

8 Double KB Bench press (AHAP)

16m Double KB overhead carry (AHAP, down 8m back 8m)

2x Sled rope pull / push

40 Minute cap

Note: This is for quality, rest as needed.

Dead Lifts, Pullups / Chest To Bars, Box Jump Over’s And Pushups
Friday, February 12, 2021

WARM UP2x

400/350m row

10 Banded good mornings

5m Tiger crawls

5 Burpee pullups

 

WOD

18 Minute AMRAP

3 Dead lifts RX-80/55kg   ADV-100/70kg

6 Pullups   ADV- 6 CTB

9 BJO’S 24/20″

12/8 Pushups

 

STRENGTH & SKILLS

15-20 Minutes core work

Alternate between

– 20-30 Slider mountain climbers

– Runway slider crawls

Rest as needed, if you are looking for a little extra go straight from the mountain climbers into the runway crawl.

 

HIIT

WARM UP

2x

300/250m Ski

10 Banded good mornings

5m Tiger carwls

5 Burpees to 6″ target

 

WOD

33 Minute ladder

8/6 Cal row

8/6 Double dumbbell pushups 22.5/15kg

3 Double dumbbell dead lifts

3 BJO’s 24/20″

50m Run

8/6 Cal row

8/6 Pushups

6 Dead lifts

6 BJO’S

50m Run

8/6 Cal row

8/6 Pushups

9 Dead lifts

9 BJO’S

50m Run

And so on…