Programming:February 7th – 11th, 2022
Monday, February 7th, 2022
Warm up: 2 rounds for quality of:
10/8 RowCalories
10Reverse Lunges
5Shoulder Press 45/35 lbs
5Push-up to Down Dogs
10 FireHydrants
Strength: 7 Rounds
1 mineach, for max reps of:
2 CurtisPs pick load
(Clean> Lunge > Lunge > Press)
max repsin remaining time
RowCalories
Rest 2mins
DB/KB/Light:7 Rounds 1min for Max Reps
3 CurtisPs pick load
(Clean> Lunge > Lunge > Press)
max repsin remaining time
SumoHigh Pulls
Rest 2mins
Bodyweight:1min For Max Reps x 7
6 Lunges+ 4 Push Ups
Max HighKnees
WOD:3 rounds for time of:
300m RunOR 90sec Cardio
10Weighted Box Step-ups 50/35 lbs
10Push-ups
10 1-ArmDB Hang Cleans 50/35 lbs
NoBox / Bodyweight Modifications:
10Weighted Lunges OR 14 Lunges
10 Benchor Chair Dips
Tuesday, February 8th,2022
Warm up: 7 min AMRAP of:
10 PVCOverhead Squats
10 PvcBottom Squat Pass Through
10 BeatSwings
10 NoPush-up Burpees
BurgenerWarm-up
3 Dip& Drive
3 High Pulls
3 MuscleSnatch
32", 4", 5" Drop
3 SnatchBalance
3 HangSquat Snatch
Open WOD 19.4: For Time:
3 roundsof:
10Snatches 95/65 lbs
12 BarFacing Burpees
-- Rest3 mins --
3 roundsof:
10 BarMuscle-ups
12 BarFacing Burpees
Timecap: 12 mins (including 3 min rest period)
DB/KB/Light:3 Rounds Of:
14 1ArmDB Snatch
12Bar/DB Facing Burpees
3minRest
14 1ArmDB Snatch
12Bar/DB Facing Burpees
Bodyweight:10 Snatches = 20 Sit Ups
Strength:12min to Find Best Snatch + Hang Snatch + Overhead Squat 1 Rep Max lift
DumbbellModification: Every 2min x 6
4 Alt1-Arm Snatch
4 Alt1-Arm Hang Snatch
4Overhead Squats (Each Arm)
BodyweightMod: Every 2min x 6
5 PushUps
5Burpees
5 SquatJumps
Wednesday, February 9th,2022
Warm up: For time:
400m RunOR 2min Cardio
-- then:2 Rounds Of:
10 SideLunges
10 SidePlank Rotations
10 MuleKicks
10 DeadBugs
1minFoam Roll
Core Grinder: 2 rounds
1 Min OfEach For Max Reps:
FlutterKick
Superman
PlankHold
AlternatingV-up
MountainClimber
1minRest Between Rounds
WOD: 5min AMRAP x 3
20Kettlebell Swings 53/35 lbs
15 BoxJump Over 24/20 in
10Goblet Squats 53/35 lbs
2minRest Between Cycles
For eachcycle CONTINUE the AMRAP
BodyweightModifications:
20 MuleKicks
15 BroadJumps
10Jumping Squats
2minRest Between Cycles
For eachcycle CONTINUE the AMRAP
Thursday, February 10th,2022
Warm up: 2 Rounds
30secWork | 15sec REST
JumpRope
SlowPush Ups
HandstandHold
StraightLeg Sit Ups
Stretch
Strength: Bench Press
5-5-3-3-3-5-5
DB/LightMods: Bench/Floor Press
7-7-5-5-5-7-7
Bodyweight:Push Ups
10 RepsEvery 2min (or so)
x 10Rounds
WOD: For time:
50-40-30-20-10Double Unders
5-4-3-2-1Wall Walks
Friday, February 11th,2022
Warm up: 2 Rounds
300m Run| 350m Row | 90sec Cardio
AlternateRounds Between Run & Row
10 NoPush Up Burpee
10Alternating V-Ups
10 Lunge& Twist
BurgenerClean Warm Up
PVC ThenBarbell
1-3: Dip& Drive
4-6:Elbows High & Outside
7-9:Clean
10-12Front Squat
13-15:Push Press
16-18:Push Jerk
19-21:Split Jerk
Strength: Clean & Jerk
3-3-3-3-3
DB/LightMods: Clean & Jerk
5-7 RepsEvery 2min (Or So)
x 8-9Rounds
Bodyweight:Burpees
7-9 RepsEvery 2min
x 10Rounds
WOD: For time:
800m RunOR 4min Cardio
-- then:2 Rounds Of:
5 Clean& Jerks 155/105 lbs
7Burpees
9Toes-to-bars
-- then:1K Row OR 4min Cardio
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