Programming February 4th- 10th

Monday

EMOM 10 
Odd-  2 reps hang power snatch every 30 seconds
Even- Rest

1 min AMRAP
20 burpees to plate
7 Manmakers s(50/35) f(35/20)
30 Anchored situps
1 min Rest

2 min AMRAP
20 burpees to plate
7 Manmakers s(50/35) f(35/20)
30 Anchored situps
2 min Rest

3 min AMRAP
20 burpees to plate
7 Manmakers s(50/35) f(35/20)
30 Anchored situps

Tuesday

Nutrition Challenge WOD
18 minute AMRAP
60 Wallball s(20/14) f(14/10)
40 Db Snatch s(50/35) f(35/20)
20 Toes to bar f(30 abmat situps)
1000/750m Row
20 Toes to bar f(30 abmat situps)
40 DB snatch s(50/35) f(35/20)
60 Wallball s(20/14) f(14/10)

** Once you go down go back up**
** Do not do the second set of 60 wallballs twice**

Wednesday

Overhead Squat
10 Minute EMOM
Even- 5 Reps
Odd- Rest

For time:
21 Overhead Squat s(95/65) f(65/45)
3 rope Climb s(legless) f(with legs)
15 Overhead Squat
2 Rope Climb
9 Overhead Squat
1 Rope Climb

Thursday

30 minute AMRAP
Assault Bike 25/18 cals
100’ Overhead KB walk left s(1.5/1) f(1/.75)
100’ Overhead KB walk right
Row 30/20 cals
10 Suitcase Deadlift left s(1.5/1) f(1/.75)
10 suitcase Deadlift right

Friday

5 sets each for time
Double unders s(40) f(20)
15 DB Thrusters s(50/35) f(35/20)
40’ walking lunge with DB
6 ring muscleups f(9 pullups)
Rest 2 minutes between sets


Saturday

25 min AMRAP Teams of 3
50 cal row
40 burpees over erg
30 Toes to bar

*switch as needed*

1 person working
1 person resting
1 person holding DBall s(100/70) f(70/50)
*DBall cannot touch ground- 10 burpee penalty for entire team*

Sunday

Get outside and be rad!

Accessory
Strength
4-5 sets
10 each bent over ATYW
10 Barbell Z Press
AMRAP strict pullup

Gymnastics
4-5 sets
100’ Handstand Walk or 20-30 wall facing shoulder taps
20 Hollow rocks with PVC
10-12 Ring Body Saw

Aerobic
Nutrition Challenge Workout 1
Assault Bike
30 seconds work
30 seconds rest
x 45 sets

Videos

Suitcase Deadlift- https://youtu.be/FSAhSuPEfPU
Bent Over ATYW- https://youtu.be/m6QK0btShJQ
Barbell Z Press- https://youtu.be/wF0Och9eq28
Hollow Rock with PVC- https://youtu.be/ajdyL0kGt_4
Ring Body Saw- https://youtu.be/3uaxHCDiXJA

Luke Espe