WODs Feb 8-13

Monday

STRENGTH:

Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps

*Use the same weight used on January 22nd.

CONDITIONING:

6 min AMRAP

15 Wall Ball Shots 15 Pull-Ups 30 Double-Unders

Tuesday

STRENGTH:

Take no more than 10 mins to do three sets of 6-8 Romanian Deadlifts 15-20 Push-Ups 15-20 Kettlebell Swings

Advanced Version In a 2 min window, for five sets of: 3 "Squat Snatch" (rest about 5 seconds between singles)

CONDITIONING:

3RFT

10 Power Cleans 400 Meter Run

Wednesday

STRENGTH:

EMOM for five sets: Min 1 - 4-6 Seated Strict Press Min 2 - 8-10 Bent Over Barbell Row

CONDITIONING:

Against a 7-minute running clock, complete: 500 Meter Row ...immediately followed by… AMRAP

10 Single-Arm Presses (5 each arm) 10 Box-Overs

Finish:

3 Rounds

30 seconds Battle Ropes

30 seconds Tire Hammers

**Rest betwen each round to catch your breath

Thursday

STRENGTH:

Every two minutes, for 7 sets: Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% *Set 6 -- 4-5 reps @ 80-85%

*Set 7 -- 4-5 reps @ 80-85%

CONDITIONING:

3 min AMRAP

10 Ground to Overhead 10 Squats w/same weight used above (Front squat OR back squat) 10 Burpees

**Rest 3 minutes, then repeat

Friday

STRENGTH: Four sets of: 6-8 Pull-Ups **Rest 45 seconds 10-12 Pushups **Rest 45 seconds 12-15 Partnered Leg Tosses **Rest 45 seconds

CONDITIONING:

Three sets for max reps/calories: 60 seconds Row for calories **60 seconds Rest

60 seconds Kettlebell Swings **60 seconds Rest 60 seconds Renegade Rows

**60 seconds Rest

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