Wednesday, March 1

Warmup:

1min each:

Jump rope 

Goodmornings

Jump rope

Power snatches

Jump rope

Shoulder stretch hold with pvc
Strength:

5×5 Bent over row @ 75-85% bodyweight
Dash:

300M row

15 Snatches @ 115/75

600M row

12 Snatches

900M row

9 Snatches 

1200M row

6 Snatches 

Tuesday, Feb 28

Warmup:
Amrap(5):

10 Alternating oh Lunges

10 Alternating one legged deadlifts

40 Single unders 
Mobility:

Wall back bends

Seated butterfly 

Hamstring ball release
Strength:

5×5 Back Squats @ 70-85%
Dash:

4 rounds:

400M run

12 Thrusters @ 95/65

12 Toes to Bar

12 Burpees

Monday, Feb 27

Warmup:EMOM(7):

Kb swings 

Roll

Shoulder mobility with bands 

Muscle up progression on Box

100M run
Strength:

5×5 Bench 70-85%

Bump up 5 lbs in one set from last week if possible 
Dash A:

0-7min:

9-15-21

Deadlifts @ 225/135

HSPU
Dash B:

7-15min:

Odd:

5 Muscle Ups or 10 Pull-ups 

Even:

15 Wall Balls
Dash C:

18-24min:

21-15-9

Deadlifts @ 135/95

Push-ups 

Saturday, Feb 25

Warmup:
5min AMRAP:

5 Wall Balls 

5 Jumping Pull-ups 

5 Plow and Reach
Strength:
Make up lift

Or

AMRAP(13):

1 Legless Rope Climb / 10 Pull-ups 

15 GHD Sit-ups w/ Weight

10 Toes to Bar
Dash:

20min CAP:

5 rounds:

15c Row

10 Oh squats @ 95/65

150M sprint 

Then:

30 Hang Clean and Jerks

Friday, Feb 24

Warmup:
Emom(7):

Dumbbell snatch

Box step overs

Med ball cleans

Roll

Wall split
Strength:

3×5 Front Squats @ 70-75-80%
Dash:

Crossfit open 17.1

10 Snatches

15 Box jump Burpees 

20 Snatches

15 Box jump Burpees

30 Snatches

15 Box jump Burpees 

40 Snatches

15 Box jump Burpees

50 Snatches

15 Box jump Burpees 
Snatches with dumbbell

Thurs, Feb 23

Warmup:
Clean deadlift

Clean pull

Muscle clean

Power clean

Squat clean
Oly:

EMOM(5),(4),(3),(2),(1)

5-4-3-2-1 Cleans
Dash(optional):

10 min AMRAP:

30 Double Unders

7 Shoulder to Overhead @ 95/65

Wednesday, Feb 22

Warmup:- Kb snatch @ 35/18

– Roll

– Alternating lunges 

– X ups 

– HSPU progression 
Strength:

5×5 Deadlifts

Or

AMRAP(13):

20 GHD Sit-ups 

10 Strict Chin-ups 

20 Kb single arm swings @ 53/35
Dash:

Run 400M

40 Single arm Kb Thrusters @ 53/35

Run 400M

20-16-12

Alternating Kb snatches

HSPU 

Run 400M

15 Muscle ups / Goblet Deck squats 

Tuesday, February 21

Warmup:
800M run

Flamingo hold, 30s each side

Toe touch hold, 30s

8-5-3 back squats @ 50-60-70%
Strength:

5×5 Back squats @ 70-85%
Dash:

Every minute, 4 rounds:

1: 3 Squat Cleans, 3 Front squats @ 50% clean

2: 10 Box jump Burpees

3: Max effort sit-ups 

4: Max effort air squats 

5: Rest, adjust weights if you’d like
Score = sit-ups + air squats – missed reps

Monday, February 20

Warmup:EMOM(7):

Knees to elbow

Wall Balls

Overhead ball extension

Roll 

Row

Strength:

5×5 Bench Press
Dash A:
21-15-9

Hang snatches @ 75/55

Ring Dips
Dash B:

5-4-3-2-1 

Rope Climbs / 3x Strict Pull-ups 

+300M row after each
Dash C:

AMRAP(4):

5 Toes to bar

5 Sumo deadlift high pulls @ 75/55

Saturday, Feb 18

Warmup:
Row

Roll

Med ball cleans

Seated Butterfly

Superman v sits
Strength:

Make up lift OR

100 Sit-ups 

100 GHD back extensions 

Partner/Individual divide by 2

Dash A:

400m run

50 Box Jumps

50 Pull-ups

50 Wall Balls 
Dash B:

10min:

400M run

Then as many rounds:

4 Cleans

5 Front squats

6 Shoulder to overhead

@135/95