WEEK of WOD's 2.1.21-2.6.21

Monday, 2.1.21

HAPPY BIRTHDAY HALLIE McKINNON

A. 6 rounds for time:

12 Double Dumbbell Power Cleans (50s/35s)

12 Double Dumbbell Push Press (50s/35s)

24 Abmat Sit Ups

Whatever weight you clean is the weight you push press so make sure both weights are good for unbroken or minimal 2 sets.

* Scaling option 1 (Masters 45+)

6 rounds

12 Double Dumbbell Power Cleans (35s/25s)

12 Double Dumbbell Push Press (35s/25s)

24 Abmat Sit Ups

* Scaling Option 2

6 rounds

12 Hang Dumbbell Power Cleans (25s/15s)

10 Push Ups

12 Abmat Sit Ups

B. 7 minute Time Frame-

Max effort consecutive Double Unders OR Max effort consecutive Single Unders or Max effort Cals on Echo Bike 5 minutes!

C. 10min EMOM

Every 2 Min

3 Negative Push Ups (emphasize the tri pod) + 20 sec Hollow Body Hold

Tuesday 2.2.21

A. In 10 minutes, complete 5 sets of...

1 Power Snatch + 1 Snatch:

-Use 80-85% of max Snatch; +5lbs from last week

* Rest 60-90 seconds between sets

B. 10 min Amrap

15 Wall Balls (20/14)

5-10-15-20. . .

Toes to Bar

* Target number of Reps: 150+

* Minimum number reps before scaling: 100

Athletes should use a weight that will allow them to complete wallballs unbroken or a max of 2 sets.

Scaling option 1 (Masters 45+)

10 min Amrap

15 Wall Balls (14/10)

3-6-9-12. . .

Toes to Bar

* Scaling Option 2

10 min Amrap

10 Wall Ball Front Squats

3-6-9-12. . .

Hanging Knee Rasies

Wednesday 2.3.21

A. For Time:

50/40 Calorie Row

75 Double Unders

35 Strict Handstand Push Ups

75 Double Unders

50 Russian Kettlebell (70/53)

75 Double Unders

35 Strict Handstand Push Ups

75 Double Unders

50/40 Calorie Row

* Target time: 20-22 minutes

* Time cap: 25 minutes

* Scaling option 1 (Masters 45+)

For Time

40/30 Calorie Row

50 Double Unders

25 Strict Handstand Push Ups

50 Double Unders

50 Russian Kettlebell (53/35)

50 Double Unders

25 Strict Handstand Push Ups

50 Double Unders

40/30 Calorie Row

* Scaling Option 2

500m/400m Row

75 Single Unders

35 Push Ups

75 SIngle Unders

30 Russian Kettlebell (35/26)

75 Single Unders

35 Push Ups

75 Single Unders

500m/400m Row

B. 3 sets

Banded 7s (7 reps at each)

10 Dumbbell Goblet Squats (slow and controlled)

Thursday 2.4.21

A. In 10 minutes, complete 5 sets of...

1 Power Clean + 1 Clean

-Use 80-85% of max Clean ; +5lbs from last week

* Rest 60-90 seconds between sets

B. 2:00 Amrap (6 sets)

20/15 Calorie Assault Bike or 16/12 Calorie Echo Bike

Max Distance Farmers Carry (2x100s/2x70s)

- Rest 1:00 between sets -

Target Distance each set: 125ft +

* Minimum Distance before scaling: 50

Athletes should finish the bike in roughly 60 seconds

Goal distance is at least 50+ feet every set.

* Scaling option 1 (Masters 45+)

2:00 Amrap (6 sets)

15/12 Calorie Assault Bike or 12/9 Calorie Echo Bike

Max Distance Farmers Carry (2x70s/2x50s)

- Rest 1:00 between sets -

* Scaling Option 2

2:00 Amrap (6 sets)

1:00 Assault or Echo Bike

Max Distance Farmers Carry (2x50s/2x35s)

- Rest 1:00 between sets -

Friday 2.5.21

A. 21-15- 9

Overhead Squats (95/65)

Chest to bar

- Rest 5:00 -

For Time:

45 Overhead Squats (95/65)

45 Chest to Bar

* Target time: 3-5 minutes

* Time cap each set: 6 minutes

moderate intensity with a push on the barbell to go unbroken for workout 1 while chipping away with big sets for workout 2

* Scaling option 1 (Masters 45+)

For Time:

21-15- 9

Overhead Squats (75/55)

Pull Ups

- Rest 5:00 -

For Time:

45 Overhead Squats (75/55)

45 Pull Ups

* Scaling Option 2

For Time:

21-15- 9

Front Squat (95/65)

Ring Rows

- Rest 5:00 -

For Time:

45 Front Squat (95/65)

45 Ring Rows

B. 4 sets

10 bench press (show control up and down - build across sets)

15 Heavy Russian KB swings (eye level)

-Into-

3 set

10 Banded Tricep Extensions

30 flutter kicks (each side)

Saturday 2.6.21

HAPPY BIRTHDAY SARAH BERNUI and TESSA SWINEHART

A. 2 sets

12 minute partner AMRAP

200 double unders

90 wall balls (20/14)

10 Rope Climbs

Max Burpee box jump overs (24”/20”)

-Partner 1 performing the work above

-Partner 2 can switch in at anytime, but must perform 10/8 calorie assault bike (OR 8/6 echo bike) to switch in

-rest 6:00 b/t sets-