Category: WOD
Monday February 17, 2025 'Tuesday Workout'

Workout: Teams of 2!

1 Mile Run BUY IN

30 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)

60 Lateral Burpee over Barbell

90 Cal. Row/Echo/Ski

20 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)

40 Lateral Burpees Over Barbell

60 Cals….

10 Power Snatches RX(155lb/105lb) RX+(185lb/135lb)

20 Lateral Burpees over Barbell

30 Cals…

Sunday February 16, 2025 'Monday Workout'

Strength: Back Squats 8×2 *Increase weight throughout*

Workout: 16 Minute AMRAP(As Many Rounds As Possible)

5 Strict Pull ups *RX+ 5 Strict Chest To Bar*

10 Deficit Pushups RX(55lb/45lb plates)

15 Air Squats

20 Double Unders

Thursday February 13, 2025 'Friday Workout'

Strength: Front Squats 6×3

Workout: 12 Minute Ladder

1-2-3-4-5-6-7-8-9-10-11……

TEAMS OF 2

Power Cleans RX(115lb/75lb) RX+(135lb/95lb)

Toes To Bar

**partner 1 will complete 1 Power Clean then 1 Toes To Bar, then Partner 2 will perform 1 Power Clean then 1 Toes To Bar. You will go back and forth moving up 1 rep each time till the 12 mins is up, your partner cannot hop in till you finish all the reps in your set**

Wednesday February 12, 2025 'Thursday Workout'

Workout: 35 Minute EMOM (Every Minute On the Minute)

  1. 10 Bench Press *You pick weight*
  2. 3-5 D-Ball to 30″ Box *RX+ 3-5 D-Ball to Shoulder*
  3. 7-15 Calorie Row/Ski/Echo
  4. 15-20 Situps
  5. 10 DB Lunges *total*
Tuesday February 11, 2025 'Wednesday Workout'

Strength: Back Squats 6×3 *Increase throughout*

Workout: For Time

21-15-9 Power Snatches RX(95lb/65lb-115lb/75lb-135lb/95lb)

63-45-27 Double Unders

21-15-9 Wallballs RX(20lb/14lb, 11ft/10ft target *higher target than normal*)

Monday February 10, 2025 'Tuesday Workout'

Workout: 36 Minute AMRAP(As Many Rounds As Possible)

Teams of 2!

800m Run

1500m/1200m Row

600m Run

60/40 Calorie Echo

400m Run

100m Sled Push *Light/Moderate*

200m Run

100ft Burpee Broad Jump *1 Partner at a time, total Distance*

Sunday February 9, 2025 'Monday Workout'

Strength: 12 Minute EMOM(Every Minute On the Minute)

1-4 Minutes 5 Power Clean + Power Jerk *Touch n go*

5-8 Minutes 3 Power Clean + Power Jerk * Touch n go*

9-12 Minutes 1 Power Clean + Jerk

**Increase weight throughout**

Workout: For Time

7-5-3-1 Wall Walks

14-10-6-2 Front Squats RX(135lb/95lb) RX+(185lb/135lb)

21-15-9-3 Pull Ups *RX+ Chest To Bar*

Thursday February 6, 2025 'Friday Workout'

Strength: Front Squats 4×4

Workout: For Time

20-16-12-8-4 Alternating DB Snatches RX(50lb/35lb)

30 Double Unders

then,

20-16-12-8-4 Calorie Row

20 Double Unders

then,

20-16-12-8-4 Air Squats

10 Double Unders

Wednesday February 5, 2025 'Thursday Workout'

Strength: 3 Sets

10 DB Incline Bench

10 DB Hammer Curls *Per side*

10-15 DB Kickbacks

then,

2 Sets

10 DB Bench

10 DB Curls *Per Side*

10-15 Banded Overhead Ext

Workout: For Time

50 Situps Buy in

2 Rounds

10 Barbell Strict Press RX(75lb55lb) RX+(95lb/65lb)

10 Cal. Echo

50 Situps

2 Rounds

10 Barbell Strict press

10 Cal. Echo

50 Situps Buyout

Tuesday February 4, 2025 'WEDNESDAY WORKOUT'

Strength: Back Squats 4×4 *Increase 5-10lb more than last week*

Workout: For Time

15 Power Cleans RX(135lb/95lb) RX+(185lb/135lb)

30 Pull Ups

400m Run

10 Power Cleans RX(165lb/115lb) RX+(205lb/145lb)

20 Chest To Bar

400m Run

5 Power Cleans RX(185lb/135lb) RX+(225lb/155lb)

10 Bar Muscle Ups

400m Run