Workouts

Grace

30 clean and jerks for time

Men: 60 kg
Women: 42.5kg

Squat clean each rep.
17 Feb WOD
30 Min E2MOM
Snatch Pull + Snatch + Snatch Balance
17 Feb Oly
2 x 200m Sandbag Carry AHAP
Rest as needed


50m bear crawl sled drag AHAP (unbroken crawl)


5min Time cap:
40 toes to bar for time
16 Feb WOD
30 Min E2MOM
Clean Pull + Clean + Jerk
16 Feb Oly
Cindy, Strict!

Complete as many rounds as possible in 20 mins:
5 strict pull-ups
10 honest push-ups
15 squats
15 Feb WOD
LIFT
Weighted BB front rack lunges
6-6-6-6-6

POPEYE PUMP

3-4 rounds superset
20 Dumbell Upright row
20 Dumbell tricep extension
rest as needed
15 Feb Arnold
5 rounds of continuous movement of:

2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups
14 Feb WOD
Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.
13 Feb WOD
40min "AMRAP" - in groups of 3
800m Run (timer)
Row/AB/Ski erg
Light SB carry
12 Feb WOD
21-15-9 reps for time of:

KB clean and jerks
Strict pull-ups
GHD sit-ups

Men:16Kg KBs/ 20lbs ball
Women: 12Kg KBs/ 14lbs ball
11 Feb WOD
3 rounds for time of:

15 inverted burpees (supine to handstand)
1,000-m row/ 800m Run
15 burpees over the bar
10 Feb WOD
20 Min EMOM

1-10 Muscle Clean
11-20 High Hang Clean
10 Feb Oly
For time:

50 strict pull-ups
100 push-ups
150 squats
09 Feb WOD
20 Min EMOM

1-10 Muscle Snatch
11-20 High Hang Snatch
09 Feb Oly
400m Sand Bag Carry AFAP

Heavy Single Yoke Carry 15m

3 attempts attempts at 20 burpee AFAP
( go every 4 mins)
08 Feb WOD
LIFT
Push press
6-6-6-6-6

ABS LIKE SLABS

3-4 rounds superset
20 Knee raise (alt)
20 flutter kicks
1min dead bug hold
rest as needed
08 Feb Arnold
Deadlift 5-3-3-1-1-1 reps

Then, practice slowly descending
from a handstand.
07 Feb WOD
For time:

9 thrusters
1,000-m row / 800m Run
15 thrusters
1,000-m row / 800m run
21 thrusters

Men: 30kg.
Women:20kg
06 Feb WOD
Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you
think it will allow you to complete
more reps in the 12 minutes—e.g.,
5-10-15, then 6-12-18, then 7-14-21, etc.,
05 Feb WOD
In teams of 6
For Time:
300cal Assault Bike / 250 cal Ski erg
P1 Assault Bike / Ski erg
P2 Hanging Knee Raise
P3 Sandbag over the Shoulder 40/30 (Alt.)
P4 Dead-bug
P5 Sandbag Hold
P6 Rest

Rotate every 10 cal
04 Feb WOD
12 min AMRAP of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 70kg
Women: 47.5kg
03 Feb WOD
30min E2M
Hang Snatch + Snatch + 2x OHS
03 Feb Oly
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups
02 Feb WOD
30min E2M
Hang Clean + Clean + 2x Jerk
02 Feb Oly
20min AMRAP of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Men: 42,5kg
Women: 30kg
01 Feb WOD
Lift:
Wide Grip Bench
8-8-8-8-8

Pump:
3x max set banded biceps curls

3x max set push ups (banded if necessary)

3x max L-hang
01 Feb Arnold
400m SB Carry AHAP

20min for 30m sled bear crawl AHAP

3-5 Rounds
60m backwards sled drag race
31 Jan WOD
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
30 Jan WOD
Annie
50-40-30-20-10
Double Unders
Sit-ups

10min cut-off
29 Jan WOD
4 rounds for time of:
400m run
50 squats

16min cut-off
28 Jan WOD
40min AMRAP
P1 30m Sled Rope Pull light+30m Sled Push light (timer)
P2 200m jog+extra while P1 finishes
P3 OH SB/MB carry inside
P4 Row
P5 Speed balls (work on doubles)
P6 Ski/Bike
27 Jan WOD
20min EMOM
1-10 Muscle Clean+Push Press
11-20 Power Clean+Push Jerk

BB Cycling
10min EMOM@50%
5xPC+PJ
27 Jan Oly
10 rounds on the rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
26 Jan WOD
20min EMOM
1-10 Muscle Snatch
11-20 Power Snatch

BB Cycling
10min EMOM@50%
5xPower Snatch
26 Jan Oly
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

10 min cut-off
Men: 102.5kg
Women: 70kg
25 Jan WOD
Lift:
Sumo Deadlift
8-8-8-8-8

Pump:
Tabata Mash-up
Hollow Rocks and Supermans
(16x [20sec:10sec] alternating exercises)

3 Rounds Chin up holds:
15sec Top
15sec 90degrees
15sec bottom
30sec rest
25 Jan Arnold
12min AMRAP of:
3 rope climbs, 15-ft.
20 box jumps 30/24"
24 Jan WOD
14m Yoke Carry AHAP

With a buddy, 4RFT per persoon:
P1: 200m SB Carry 40/30kg
P2: Deadbug
23 Jan WOD
5 rounds for time of:
400-m run
15 thrusters 35/25kg
10 burpees

20min cut-off
22 Jan WOD
Clean & Jerk
1-1-1-1-1-1-1
21 Jan WOD
5 rounds for time of:
400-m run
10 overhead squats
60/42.5kg

18min cut-off
20 Jan WOD
30min EMOM
1-10 Snatch Balance
11-20 Power Snatch
21-30 Snatch
20 Jan Oly
With a Buddy,
40min AMRAP
800m Run together
P1 1000m Row/Ski or 2 mile Bike
P2 SB Carry 40/30kg inside. Switch after 500m/1mile. May switch apparatus each round depending on availability.
19 Jan WOD
30min EMOM
1-10 Tall Clean+PP
11-20 Power Clean+PJ
21-30 Clean&Jerk
19 Jan Oly
Filthy Fifty
For time:
50 box jumps 24/20"
50 jumping pull-ups
50 KBS 16/12kg
50 walking-lunge steps
50 knees-to-elbows
50 PP 20/15kg
50 back extensions
50 WBS 20/14lb
50 burpees
50 double-unders

28min cut-off
18 Jan WOD
Lift:
KB/DB Shoulder Press
8-8-8-8-8
superset with 5-8 strict pull ups

Pump:
Bent over DB flys 3x8-12

DB Front raise 3x8-12

3 Rounds Ring holds
15sec top of dip
15sec bottom of dip
30sec rest
18 Jan Arnold

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