Week of February 4 – February 10

Monday

Clean & Jerk
For Load: (15min cap)
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 90%
#5: 1 rep @ 95%
#6: 1 rep @ 100%

“Funny Bone”
21-15-9: (15min cutoff)
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

CE – Odd Object
75′ Handstand Walk
75′ Sandbag Bear Hug Walk
15 Sandbag Over the Shoulder
75′ Sandbag Walk
75′ Handstand Walk
*Sandbag: 150/100*

 

Tuesday

“Dubble Bubble”
6 Rounds: (20min cutoff)
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-Ups

CE – Midline
3 Sets For Quality
20 GHD Sit-Ups
15 Calorie Row
0:20s L-Sit Hold

 

Wednesday

Tempo Pausing Back Squat
Every 2:00 x 3 sets
Perform 3 reps of 5 Seconds Down. 3 Second Pause. Explode up.

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or 200m Run
–Rest 5 Minutes–

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or 200m Run
–Rest 5 Minutes–

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or 200m Run
*Denote whether you did Bike or Run*

CE – Body Armor
5×5 Bench Press, building to a heavy 5
100 Banded Pull-Throughs
100 Banded Pull-Aparts

 

Thursday

“Crop Top”
5 Rounds: (20min cutoff)
21 Wallballs (20/14 @ 10’/9′)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-Ups

CE – Flexibility
If you have access to ROMWOD, do the entire Warrior today.
If not, here is a suggestion:

Upper Body

1:00 Puppy Dog
1:00/ea Thread the Needle
1:00 Wrist Stretches

Lower Body
2:00/ea Couch Stretch
2:00/ea Pigeon
1:30 Butterfly
1:00 Legs Locked Forward Fold
1:00 Straddle
1:00 Frog

 

Friday

Squat Snatch
For Quality: (15min cutoff)
#1: 3 reps @ 50%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 1 rep @ 70%
#5: 1 rep @ 75%
#6: 1 rep @ 80%

“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65) (RX+ 115/80)
30 Box Jump Overs (24/20) (RX+ 30/24)
30 Toes to Bar (RX+ Knees to Elbows)
30/21 Calorie Row

CE – Stamina Builder
50 Double Unders, 20′ Handstand Walk
50 AbMat Sit-Ups, 20′ Handstand Walk
40 Double Unders, 20′ Handstand Walk
40 AbMat Sit-Ups, 20′ Handstand Walk
30 Double Unders, 20′ Handstand Walk
30 AbMat Sit-Ups, 20′ Handstand Walk
20 Double Unders, 20′ Handstand Walk
20 AbMat Sit-Ups, 20′ Handstand Walk
10 Double Unders, 20′ Handstand Walk
10 AbMat Sit-Ups, 20′ Handstand Walk

 

Saturday

“Mumbo Jumbo”
For Time – In Teams of 3: (30 Minute Cap)
9 Rounds of the Complex, Alternating
10 Deadlifts (95/65)
7 Hang Power Cleans (95/65)
5 Push Jerks (95/65)
*MUST BE UNBROKEN*
–switch partners–

90/60 Calorie Bike or Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
*evenly split*

90/60 Calorie Bike or Row (opposite of last)

1 Round:
30 Clean and Jerks (185/125)
*alternating*

90 Burpees
*1 person holds front rack (185/125), 1 person rests, 1 person burpees*

 

Sunday

“Hardball”
5 Rounds: (25min cutoff)
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge