Category: WOD

February 24th Class Program

February 24th Class Program A) Sumo Deadlift 4×4 @ Challenging Weight w/ Pause at the bottom B) 5 Sets Every 2min Complete 50ft Walking Lunge @ Challenging Weight Bike/Row While Resting C) 13min AMRAP 12-12-12-12-12-12…etc Cal Row 2-4-6-8-10-12…etc DB Step Overs @ 50/35lbs per hand


February 23rd Class Program

February 23rd Class Program A) 25min @ 75%/Moderate Effort 25min Row **Every 800m Complete 30 Alternating Step ups @ 20″ + 100ft Farmers Carry + No Rest + B) 25min @ 75%/Moderate Effort Bike or Ski, Every 1.5 Mile Bike or Every 600m Ski Erg Complete 50ft Walking Lunge + 20 No Push-up Burpees


February 22nd Class Program

February 22nd Class Program A) Clean Complex Build to a Moderate/Heavy Set of; Power Clean + Hang Squat Clean + Hang Squat Clean + Front Squat B) For Time 30 Ground to Overhead @ 135/95lbs 1600m Row 7 Rope Climbs 100 Burpees 7 Rope Climbs 1600m Row 30 Ground to Overhead @ 135/95lbs


February 21st Class Program

February 21st Class Program A) Snatch EMOM 2 Muscle Snatches + 1 Power Snatch B1) Feet Elevated Ring Row 4×8-12 Rest 30s B2) Close Grip Bench Press 4×6-8 @ 3111 Rest 2-3min B) 10min (Adv) Every 2min Complete 2-8 Muscle Ups C) 3 Sets @ 85-90%/Tough but Sustainable Effort 30s American KB Swings @ 32/24kg …
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February 20th Class Program

February 20th Class Program A) Back Squat 4×6 @ 21X1 B1) Forward Sled Drag 4x100ft of Constant Movement Rest 1min B2) Forearm Plank 4×45-60s Rest 1min C) For Time 50/40 Cal Assault Bike 40 Front Squats @ 95/65lbs 30/24 Cal Assault Bike 20 Box Jumps w/ Step Down @ 24/20″


February 19th Class Program

February 19th Class Program A) 45-60min @ 75%/Moderate Effort 500m Row 20 Russian KB Swings @ Easy to Moderate Load 500m Ski Erg 20 Alt Step ups @ 20″ 1 Mile Assault Bike 50ft Walking Lunges **no added weight 30s/arm Side Plank