2.11 - 2.17

Monday


Bench Press

Work up to a heavy single for the day

Perform 12 Wall Ball Shots after each set (no more than 5 sets)

Metcon
100 Bench Press For Time (185/105)

*every time you break 10/8 Calorie Row or Bike*

Finisher -

100 banded tricep extensions for time


Tuesday

Back Squat
80% x 3, 85% x 3, 90% x 3+

Metcon 
Partner WOD

Teams of 2
*9min Cap*
15-12-9-6-3
TTB
Front Squat (135/95)
Bar Facing Burpees

*each partner completes a full round before tagging their partner.

Ex. Complete 15 TTB squats and Burpees then your partner completes the 15s before moving on*




Wednesday

Snatch
15 Min EMOM
First 5 Min- 6 TnG Power Snatch on the minute
Next 5 Min- 4 TnG Power Snatch on the minute
Last 5 Min- 2 TnG Power Snatch on the minute

Metcon 
Farmers Carry Bench Mark
400m For Time 

Record every time you place the bells on the ground and perform 10 V-ups for each drop after the 400m has been completed

Accessory Work
3 Sets
Double DB Rows Drop Set
(10 Heavy/12 Moderate/Max Light)
Into 
Rear Delt Flys x 12 Reps 



Thursday 

Every 2 min x 4 Rounds
Push Press x 8

Metcon

100 DU
30 DB Hang Power Clean
50 Pull Up
30 DB Hang Power Clean
100 DU

Accessory Work
3 Sets
7-7-7 Curls
(Bottom to half/ half to top/ Full ROM)
Into 
Lateral Raise Drop Set
(10 Reps/ 10 Reps/ Max Reps)




Friday

RDL 5x5 (building off last 2 RDL weights)
Rest as needed 

EMOM until 60 Box Jump Overs are completed 

Odd: Box Jump Over (30/24)
Even: 4 Deadlifts (315/225)

Accessory Work
3x10 Single Leg Box Step Ups w/ Weight




Saturday

Teams of 3
“BARN BURNER”

50 Synchro Russian Swings
200/150 Calories  
75 Sled Push (10m Relays) 
200/150 Calories 
50 Russian Swings 

*Bike or Row for Calories*
*40 Min Cap*


Sunday

Double Tabata (40sec work x 20sec rest x 4 rounds)

station 1.) Ground to Overhead (45/25)
station 2.) Bike for Cals
station 3.) Sit ups
station 4.) Double Unders
station 5.) Row for Cals