Monday 2.8.21
Happy Birthday, Tessa
A. 10 Rounds
3 Power Snatches (115/75)
3 Burpees over bar
3 Power Clean and Jerks (115/75)
3 Burpees over bar
Target time: 10-12 minutes
Time cap: 15 minutes
Fight the itch to stop and keep chugging along in this one
Scaling option 1 (Masters 45+)
10 Rounds
3 Power Snatches (95/65)
3 Burpees over bar
3 Power Clean and Jerks (95/65)
3 Burpees over bar
Scaling Option 2
10 Rounds
3 Power Cleans (light/moderate weight)
3 Burpees over bar
3 Shoulder to Overhead (light/moderate weight)
3 Burpees over bar
B. 1 min Down Dog to Up Dog
1 min Scorpion Stretch
1 min Corpse Pose
Tuesday 2.9.21
A. 3 round
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 GHD Sit Ups or 25 Abmat Sit Ups
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 Deadlifts (185/125)
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 Toes to bar
-Rest 5:00 Between Rounds-
Target time: 7-8 minutes
Time cap: 9 minutes
Scaling option 1 (Masters 45+)
3 sets
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
15 GHD Sit Ups or 20 Abmat Sit Ups
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
20 Deadlifts (155/105)
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
15 Toes to bar
-Rest 5:00 Between Sets-
Scaling Option 2
3 sets
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
15 Abmat Sit Ups
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
15 Kettle Bell Deadlifts
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
15 Abmat Sit Ups
-Rest 5:00 Between Sets-
B. 1 min couch stretch (each side)
1 min pigeon pose (each side)
Wednesday 2.10.21
A.
1 Power Snatch + 1 Snatch
5 sets @ 85% 1RM Snatch
* Rest 60-90 seconds between sets
B.
Task Tabata
400 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-
Target time: 10-12 minutes
Time cap: 15 minutes
Each Round is 40 total reps. Athletes keep a continuous rep count through rounds until they get to 400 total reps.
Scaling option 1 (Masters 45+)
Task Tabata
300 reps for time, following the pattern:
20 seconds of Ring Rows
-Rest 10 seconds-
20 seconds of Bar push-ups
-Rest 10 seconds-
20 seconds of Box Step Ups
-Rest 10 seconds-
20 seconds of squats
C. 3 sets
30 second Glute Bridge
10 Cossack Squats
Thursday 2.11.21
Happy Birthday, Brandon MewBourne!
A. Partner Workout
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed *
Target time: 22-24 minutes
Time cap: 25 minutes
Scaling option 1 (Masters 45+)
Partner
800/600m Row
40 Double Dumbbell Deadlifts (35’s/25’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (35’s/25’s)
800/600m Row
40 Double Dumbbell Squats (35’s/25’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (35’s/25’s)
800/600m Row
40 Double Dumbbell Deadlifts (35’s/25’s)
800/600m Row
Split reps and meters as needed -
Individual Option
300/250m Row
20 Double Dumbbell Deadlifts (50’s/35’s)
300/250m Row
20 Double Dumbbell Shoulder to Overhead (50’s/35’s)
300/250m Row
20 Double Dumbbell Squats (50’s/35’s)
300/250m Row
20 Double Dumbbell Shoulder to Overhead (50’s/35’s)
300/250m Row
20 Double Dumbbell Deadlifts (50’s/35’s)
300/250m Row
B. 4 Rounds
10-15 Deficit Push Ups
10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)
Friday 2.12.21
A. 1 Power Cleans + 1 Clean:
5 sets @ 85% 1RM Clean
- rest 60-90 seconds between sets -
Friday 2.12.21
10 Overhead Squats (95/65)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
Target time: 5-7 minutes
Time cap: 10 minutes
Scaling option 1 (Masters 45+)
3 Rounds
10 Overhead Squats (75/55)
40 Double Unders
-Straight into-
3 Rounds
10 Thrusters (75/55)
40 Double Unders
Scaling Option 2
3 Rounds
10 Push Press (95/65)
50 Single Unders
-Straight into-
3 Rounds
10 Front Squats (95/65)
50 Single Unders
Limited Equipment Option
3 Rounds
20 Jumping Air Squats
50 Double Unders
-Straight into-
3 Rounds
20 Jumping Split Lunges
50 Double Unders
C. Accumulate 2-3 minutes total of each:
Bar Hang
HandStand Hold
* Break up as needed *
Saturday 2.13.21
NO SATURDAY WOD
Battle Of Ages