• Tuesday, February 25

    Strength:

    Bench Press
    Every 1:45
    2-2-2-2-2-2

    Increase weight over each set

    WOD:

    4 rounds
    250/200m row
    14 dB snatch 50/35
    10/7 ring dips
    - 1min rest

    Midline/accessory:

    3×15 dB upright rows

  • Monday, February 24

    Strength:

    Deadlift Week 8
    Deadlift: 1×2 @ 100%
    Speed deadlift: 3×3 @75% (every 1:15)

    Numbers are based off your 1rm
    10 mins to work up to double then straight into speed sets
    Speed deadlifts focus is on explosive speed

    WOD:

    15min EMOM
    Min 1: 7 hang cleans 155/105
    Min 2: 15 wallballs 20/14
    Min 3: 200m sprint

    Midline:

    kB sidebends
    3x 20/side

  • Friday, February 21

    Strength:

    A.
    Every 90 seconds, for 6 minutes (4 sets):
    3-Position Snatch x 1 rep
    Use this as a warmup exercise. Don’t go above 60% of your 1-RM.

    B.
    Every 2 minutes, for 12 minutes (6 sets):
    Snatch x 2 reps

    *Sets 1-3 = @ 80%
    *Sets 4-6 = @ 85%

    WOD:

    “Little Nancy”
    3 rounds
    400m run
    15 ohs 95/65