Programming February 12th - 18th

Monday - February 12th

“Nutrition Challenge WOD”

18 Minute AMRAP

60 Wall Balls s(20/14) f(14/10)

40 DB Snatches s(50/35) f(35/20)

20 T2B f(30 Abmat Situps)

1000/750m Row

***then back up, after finishing one round you do NOT go back to Wall Balls, you go to Toes to Bar, then to Snatches, and then Wall Balls.****


Tuesday - February 13th

“Grunt Work”

4 Sets - Each for Time

40/28 Cal AB

25 Burpees over the Box (24/20)

***rest at least 3 mins b/t sets***


Wednesday - February 14th

Strict Press

Work up to a heavy 1 Rep


5x10 @ 40-50% of 1RM



For Time:

25 Manmakers s(50/35) f(35/20)


Thursday - February 15th


4 Sets for Time:

30/20 Cal Row

20 Back Squats s(135/95) f(95/65)

***rest EXACTLY 2 mins b/t sets***


Friday - February 16th

“NFT Friday”


GHD Situp s(x2)

Strict Pullups 

Pushups s(ring pushup)

Double Unders x 2 s(triple unders)


Saturday - February 17th


25 Minute AMRAP - Teams of 3

20 D-Ball over the Shoulder s(150/100) f(100/70)

30 Synchro Burpees to Plate ***all 3***

40/30 Cal AB/Row


Sunday - February 18th

Get Outside and be Rad.