7 February – 12 February 2022

Posted on February 6, 2022

Monday, February 7

WOD: 19 Minute AMRAP

10 Alternating Front Rack Dumbbell Lunges 70/100

20 Double Unders

10 Push-Ups

15 Air Squats

 

Tuesday, February 8

WOD: 25 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 14 Slam Balls 25/40

Minute 3:  14 Dumbbell Hang Power Cleans 35/50 (7 each side)

Minute 4: 14 PVC Pipe Sit-Ups

Minute 5: 14 Dumbbell Push Press 40/70

 

Wednesday, February 9

WOD: 5 Rounds For Time

10 Pull-Ups

10 Plank-Ups

10 Calorie Row

14 Alternating Dumbbell Power Snatch 35/50

*24 Minute Time Cap

 

Thursday, February 10

WOD: 22 Minute AMRAP

10 Kettlebell Dead Lift 70/110

10 Alternating Kettlebell Power Cleans 35/55

20 Russian Twists 25/45

4 40″ Shuttle Sprints

 

Friday, February 11

WOD: 10 Rounds For Time

4 Dumbbell Shoulder To Overhead 70/100

10 Box Step Ups 20/24

4 Burpee Box Overs 20/24

*40/50 Calorie Bike Anytime During The Workout

 

Saturday, February 12

WOD: 5 Rounds (fight gone bad style)

Minute 1: Wall Balls 14/20 9’/10′

Minute 2: Toes To Post

Minute 3: Kettlebell Swings 35/55

Minute 4:Row For Calories

Minute 5: Rest

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