Tuesday 02/23/2021

Strength
Back Squat
5-5-3-3-3
*Build from Moderate to Heavy.

WOD
4 Rounds For Time:
30 Wall Balls 20#/14#
30/25 Cal Bike

Cool Down
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)

Monday 02/22/2021

Strength
3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs

(Score is Weight)

WOD
AMRAP x 12 MINUTES
5 Deadlifts 315#/225#
10 Box Jump Overs 24"/20"
15 Sit-Ups

(Score is Rounds + Reps)

Saturday 02/20/2021

WOD
IN TEAMS OF 2...
20 ROUNDS FOR TIME*
6 Back Squats 155#/105#
8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.

Friday 02/19/2021

WOD
AMRAP x 15 MINUTES
5-10-15-20...and so on
Wall Balls 20#/14#
DB Hang Muscle Cleans 35#/20#
Hand Release Push-Ups

(Score is Rounds + Reps)