Programming:February 14th – 18th, 2022
Monday, February 14th,2022
Warmup: 2 rounds for quality of:
100m RunOR 30sec Cardio
10 SideLunges
10 3secStanding Calf Raises
5 3secPike Push-ups
10Thread-the-Needles
Strength: Shoulder Press
5-5-5-5-5
DB/KB/Light:Shoulder Press
7-9 Reps(Each Arm)
Every2min x 8-9 Rounds
Bodyweight:Slow Pike Push Up
7-9 Reps(Each Arm)
Every2min x 8-9 Rounds
WOD: 3 rounds for time of:
100mRight Arm Farmer Carry 53/35
200m RunOR 1min Cardio
100mLeft Arm Farmer Carry 53/35
20Kettlebell Swings 53/35 lbs
10 1-ArmKB Shoulder-to-OH 53/35
BodyweightModification:
UseObject For Farmers Carry:
(Bucket,Paint Can, Etc)
20 MuleKicks
10Archer Push Ups
Tuesday, February 15th,2022
Warm up: 7 min AMRAP of:
10 BoxStep-ups 24/20 in
10 PVCPass Throughs
10Jumping Squats
1Burgener Clean Warm Up 45/35
1-3: Dip& Drive
4-6:Elbows High & Outside
7-9:Clean
10-12:Front Squat
13-15:Push Press
16-18:Push Jerk
19-21:Split Jerk
Strength: Clean & Jerk
5-5-3-3
DB/KB/Light:Clean & Jerk
7-9 Reps(Each Arm) Every 2min
x 5-6Rounds
Bodyweight:Burpees
8-10Reps (Each Arm)
Every2min x 5-6 Rounds
WOD: For time:
30 BoxJumps 24/20 in
15 Clean& Jerks 95/65 lbs
30 BoxJumps 24/20 in
15 Clean& Jerks 135/85 lbs
30 BoxJumps 24/20 in
10 Clean& Jerks 185/115 lbs
30Single Leg Squats
10 Clean& Jerks 225/145 lbs
30Single Leg Squats
5 Clean& Jerks 275/175 lbs
30Single Leg Squats
5 Clean& Jerks 315/205 lbs
Timecap: 20 mins
BodyweightModification: 6 Rounds
3Rounds: 30 Broad Jumps & 15 Burpees
3Rounds: 30 Pistols & 15 Burpees
Wednesday, February 16th, 2022
Warm up: 8 min AMRAP of:
10 AirSquats
5Push-up to Down Dogs
10 SideLunges
5 BeatSwings
1minFoam Roll
Strength: 1 ¼ Back Squats
3-3-3-3-3
DB/KB/Light:1 ¼ Front/Back Squats
5-7 RepsEvery 2min
x 7-9Rounds
Bodyweight:1 ¼ Jumping Squats
10 RepsEvery 2min x 8-10 Rounds
WOD: 12 min AMRAP of:
50 AirSquats
30Push-ups
15Pull-ups
NoPull Up Bar:
15 BentOver Row OR 15 Bench Dips
Thursday, February 17th,2022
Warm up: 3 rounds
30 secsper station, for max reps of:
ButtKicker
HandstandHold
PVCShoulder Pass Through
A, T, Y,and I
CalfStretch
WOD: For time:
800m RunOR 4min Cardio
--then: 5 rounds of:
3 StrictHandstand Push-ups
6 HangPower Snatch 95/65 lbs
--then: 400m Run OR 2min Cardio
--then: 5 rounds of:
3 HangPower Snatch 135/95 lbs
6Kipping Handstand Push-ups
--then: 800m Run OR 4min Cardio
DB Modification:
6 &3 1-Arm DB Snatch Each Arm
BodyweightModification:
6Jumping Squats
6 HighJump Squats
Friday, February 18th,2022
Warm up: Tabata Row
20secWORK | 10sec REST x 8 Rounds
4minAMRAP
10 3sec1-Leg Glute Bridge Hold
10 Lunge+ Twists
10 3secSuperman Hold
10Straight Leg Sit-ups
Strength: Deficit Deadlift
5-5-5-5-5
DB/KB/Light:DB Deadlift
7-9 Reps(Each Arm) Every 2min
x 8-10Rounds
Bodyweight:10 Mule Kicks
& 101-Leg Glute Bridges
Every2min x 8-10 Rounds
WOD: For time:
50 RowFor Calories
NoRower: Sumo DL High Pulls
50 RepsFor Time
BodyweightModification:
800m RunFor time
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