Programming: February 13th – 17th, 2023
Monday, February 13th, 2023
Warm up: 2 rounds for quality of:
10 Alt Plank Shoulder Taps
10 Hollow Rocks
10 Supermans
10sec Active Bar Hang
5 Beat Swings
10 Dumbbell Deadlift pick load
10 American DB Swing pick load
15sec Wall Walk Hold
Strength: Seated Barbell Strict Press
3-3-3-3-3-3-3
Tempo Bent Over Barbell Row 6-6-6-6
WOD: 5 Rounds
Each round for time, of:
3 Wall Walks
6 Chest-to-bar Pull-ups
9 Alt Dumbbell Snatch 50/35 lbs
Rest 1 min between each round.
Tuesday, February 14th, 2023
Warm up: 3 Rounds
20sec WORK | 10sec REST
Row
Med Ball Cluster
Alt Deep Lunge + Rotation
Deadlift 45/35 lbs
Active Pigeon
Tuck Jump
Strength: Box Jump
Max Height
WOD: 20 min AMRAP of:
15 Wall Balls 20/14 lbs | 11/10 ft
10/7 Row Calories
5 Deadlifts 185/125 lbs
Wednesday, February 15th, 2023
Warm up: 7 mins of:
10 Banded Squats
20 Reverse Lunges
10 Alt Scorpion Stretches
20 Side Lunges
10 Banded Squats
20 Reverse Lunges
10 Alt Scorpion Stretch
20 Side Lunges
Mobility
Strength: Front Squat
5-5-5-3-3-3
WOD: 8 mins of:
4 Alternating Pistols
4 Burpee-to-Targets
6 Alternating Pistols
6 Burpee-to-Targets
8 Alternating Pistols
8 Burpee-to-Targets
…………………………………………………………………………………..
Continue adding 2 reps each round to each movement until time expires
(4, 6, 8, 10, 12, 14…..24, 26, 28)
Thursday, February 16th, 2023
Warm up: 2 Rounds
30sec per station, for max reps:
Down Dog To Up Dog Stretch
Plank Hold
Right Side Plank
Left Side Plank
Childs Pose
Alt Jumping Lunge
Barbell Overhead Hold 45/35 lbs
Strength: Warm Up the exercises for the WOD,
especially Push Press & Push Jerk
WOD: 2 Rounds
1min Each for Max Reps:
Bike Calorie
AbMat Sit-up
Push-up
1min REST
Bike Calorie
AbMat Sit-up
Push Press pick load
1min REST
Bike Calorie
AbMat Sit-up
Push Jerk pick load
Friday, February 17th, 2023
Warm up: For time:
100m Run OR 30sec Cardio
10 Leg Swoops
10 Barbell Good Mornings
--then: 200m Run OR 1min Cardio
10 Mule Kicks
10 Front Rack Stretches
--then: 300m Run OR 90sec Cardio
Strength: Every 2min x 10 Rounds
2 Deadlifts
+ 1 Power Clean
+ 1 Hang Power Cleans
pick load
WOD: 6min For Max Reps
800m Run
Max Reps in remaining time Power Cleans 135/95 lbs
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