10 February – 15 February 2020

Posted on February 8, 2020

Monday, February 10

WOD: 24 Minute AMRAP

10 Single Arm Dumbbell Push Press (10 reps on each arm)

8 40′ Shuttle Sprints

30 Double Unders

30 Russian Twists 10/25

 

Tuesday, February  11

WOD: 7 Rounds for Time

15 Alternating Dumbbell Power Snatch 25/40

15 Goblet Squats 25/40

30 Lateral  Jumps Over Dumbbell

 

*40 Calorie Bike Any Time During the Workout

*25 Minute Time Cap

 

Wednesday, February 12

WOD: 16 Minute AMRAP

10 Pull-Ups

10 Alternating Dumbbell Power Cleans 35/50

15 Sit-Ups

 

WOD: 10 Minute AMRAP

14 Alternating Plank Rows 35/55

14 Slamball OTS 25/40

 

Thursday, February 13

WOD: For Time

100 Toes to Post

100 Calorie Row

100 Wall Balls

*Reps can be partitioned in any way the athlete chooses

 

Friday, February 14

Skill Work: Rope Climbs

WOD: 9 Rounds for Time

10 Kettlebell Dead Lift 70/110

10 Box Jumps 20/24

1 Rope Climb

*24 Minute Time Cap

Saturday,  February 15

Partner WOD:

100 Step Ups 20/24

100 Burpees

100 Walking Lunges

100 Hollow Rocks

100 Russian Kettlebell Swings 35/55

400′ Farmers Carry 70/110

1500 Meter Row

*38 Minute Time Cap

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