February 12th – 18th

Monday

Record your best Power Clean + 2 Barbell Lunges + Push Jerk
1 rep max lift.
Find a Max weight.

Wod1:  For time:
Row, 500 m
75 Double Unders
Time Cap: 5:00, Rest 2:00 then continue to part 2

Wod2: 3m AMRAP
Handstand Push-up
Rest 2:00, then continue to Part 3

Wod3: 5m AMRAP
Power Clean + 2 Barbell Lunges + Push Jerk, 70% 1RM
Perform as many reps as possible @ 70% Strength Max from today.

Tuesday

Kettlebell Front Rack Russian Box Step-Up
10-10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.
Double Kettlebell front rack Russian Step-Ups on a box.

3 rounds for time of:
100 Double Unders
30 Pull-ups
15 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in

Wednesday

Strict Press 5-5-5-3-3-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

For 3 cycles: AMRAP in 3:30 of:
3 Wall Climbs
20 Kettlebell Swings, 53/35 lbs
20 Kb Oh Walking Lunges
20 Goblet Squats
20 Sit-ups

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Thursday

Front Squat
10-10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.

NATE : Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

Scaled version
8 Pull-Ups or 4 Bar Muscle Ups
4 Handstand Push-ups or push ups
8 Kettlebell Swing 70/53

Friday

Power Clean - Touch N' Go reps
5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 7 mins of:
4 Box Jumps, 30/24 in
8 Hang Squat Cleans, 96/65 lbs
12 Shoulder-to-overheads, 95/65 lbs

Saturday Partner WOD

Complete as many rounds as possible in 25 mins of:
2 Clean & Jerks, 135/95 lbs
4 Lateral Burpee Over Barbells
6 Box Jump Overs, 24/20 in
8 Wall Balls, 20/14 lbs

Perform this workout relay style, Partner 1 does a round, then partner 2 does a round. Score is total number of rounds in 25 minutes.

Sunday

As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.