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February 28, 2020

HERO WOD:  "JENKINS"

  • AMRAP (with a Partner) in 40 minutes

  • 50 Burpees

  • 400 meter Run

  • 50 Kettlebell Swings (24/16 kg)

  • 400 meter Run

  • 50 Pull-Ups

  • 400 meter Run

  • 50 Push-Ups

  • 400 meter Run

February 26, 2020

Warm up: Dynimics & Mobility 

Primary Strength Session

A.Every two minutes, for 10 minutes (5 sets):

Push Press + Power Jerk + Split Jerk(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Rest 2 minutes Build over the course of the  5 sets.

B.Bench Press

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 6 reps @ 70%

Set 5 – 4 reps @ 80%

Set 6 – 2 reps @ 90%

Set 7 – Max Reps @ 75%

WOD: Every 4 minutes for 24 minutes (6 sets):

20/15 Calorie Row

15 Burpee Box Jump Overs (60 -50 CM))

8 Strict Handstand Push-Ups to  Deficit

February 25, 2020

Warm up: Dynamics & Mobility 

Primary Strength Session

A. Every minute, on the minute, for 6 minutes:

Snatch x 2 reps Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65 Followed by…

B. Every 2 minutes, until you miss the same weight twice:

Snatch x 1 rep Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+

 Primary Conditioning Session

 Complete as many rounds and reps as possible in 8 minutes of: A

10 Box Jumps (6050 cm))

10 Toes-to-Bar

10 Burpees

Rest 3 minutes, and then… B.

Three rounds for time of:

Row 300 Meters

20 Wall Ball Shots (12-9 kg))

Rest 3 minutes, and then… C.

For time: 400 Meter Farmer’s Carry (24/16 kg)

February 24, 2020

Warm up: Dynimics & Mobility  

Strength Session
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean x 1 rep

Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts.

WOD: For Time

For time:
50 Calorie Row
50 Box Jump-Overs (24″/18”)
50 Deadlifts (80- 50 kg)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

February 19, 2020

Warm up: Dynamics & Mobility 

Strength Session

Every two minutes, for 20 minutes:Clean & Jerk x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+ 

Wod: Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Squat clean(70/40 kg)

30 Double-Unders

Rest 4 minutes, and then…

B.Complete as many rounds and reps as possible in 6 minutes of:

6 Ground to Overhead (70/40 kg)

12 Burpees Over the BarbellRest

4 minutes, and then…

C.Complete as many rounds and reps as possible in 6 minutes of:

12 Chest-to-Bar Pull-Ups

12 Ring Dips

12 Box Jump-Overs (60-50 cm))

February 18, 2020

Warm up: Aerobic/Gymnastics Option

A. Every 4 minutes, for 16 minutes (4 sets) of:

Run 400 Meters

10 Push Press (30/ 20 kg)

5 Muscle-Ups 

Primary Strength Session

A. Every 90 seconds, for 12 minutes (8 sets) of:

Clean + Front Squat @ 85% of your 1-RM C&J

B. Deadlift *Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 2 reps @ 95% Rest as needed

Wod: Every 3 minutes, for 15 minutes (5 sets) of:

Row 250/200 Meters

40 Double-Unders

20 Wall Ball Shots (12/9 kg)

February 17, 2020

Warm up: Aerobic/Gymnastics Skill Option

 Three rounds of:

Row 1000 Meters

 20/15 Strict Ring Dips

15 GHD Sit-Ups

2/1 Legless Rope Climbs 

3/2 Rope Climbs – with Legs 

Primary Strength Session

A. Take 20 minutes to build to  of your 1-RM Back Squat 

B. Every minute, on the minute, for 6 minutes: Back Squat x 1 rep @ 90-92%

WOD: Four sets for times of:

400 Meter Run

10 Thrusters (60/40 kg)

15 Toes to Bar

400 Meter Run

February 15, 2020

February 14, 2020

February 13, 2020

Warm Up: Dynamics & Mobility 

Primary Strength Session A. Every two minutes, for 12 minutes (6 sets):

3 Front Squats + Jerk @ 90-92% of 1-RM C&J

B. Every 3 minutes, for 24 minutes: Ground to Overhead Barbell Cycling

*Set 1 – 5 reps @ 60% of 1-RM Clean & Jerk

*Set 2 – 5 reps @ 60%

*Set 3 – 5 reps @ 60%

*Set 4 – 5 reps @ 60%

*Set 5 – 3 reps @ 65%

*Set 6 – 2 reps @ 70%

*Set 7 – 2 reps @ 70%

*Set 8 – 1 rep @ 80% 

C. Three sets of: 60- 40 kg Push Press x Max Reps @ 10X3

WOD : For Time  (Time cap 20min)

10 Ring Muscle-Ups

10 Squat Cleans (85/50 kg)

10 Burpee Box Jump-Overs (60-50 cm) 

Rest until the running clock reaches 10:00, and then…

 Three rounds for time of:

15-10 Cal Row

 20 Wall Ball Shots (9/6 kg))

20 Pull-Ups 

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August 6, 2020