WEEK 6: Feb 6-12

This week we have quite a few conditioning pieces at the beginning of each session, so come prepared to sweat. We have a long 20 mins burner scheduled for Thursday and a sweaty tabata session on Saturday. We also have some strong core finishers to end the workout.

MONDAY – Feb 6

Conditioning

3 Rounds
20 Burpees
20 Wall Balls
*rest 1 mins

WOD

3-6-9-12-9-6-3
Dumbbell Front Squat (45/25lbs)
Pull Ups

Finisher

3 Rounds
1 Mins Weighted Plank

TUESDAY – Feb 7

Conditioning

4 Rounds
20 Calorie Row
20 Box Jump
*rest 1 mins

WOD

10 Mins EMOM
10 Deadlift (135/95lbs)
10 Push Ups

Finisher

2 Rounds
20 Russian Twists
15 V-Ups
10 Hollow Rocks

WEDNESDAY – Feb 8

Strength

5 Laps Weighted Walking Lunges

WOD

21-15-9
Power Clean (135/95lbs)
*75 Sit Ups in between sets

Finisher

3 Rounds
15 Calorie Assault Bike

THURSDAY – Feb 9

Strength

Push Press 8-8-8-8

WOD

20 Mins AMRAP
50 Box Jumps
40 TRX Rows
30 Air Squats
20 Burpees

FRIDAY – Feb 10

Strength

Deadlift 8-8-8-8

WOD

2 Rounds
50 Push Ups
*every broken set do 250M Row

Finisher

Spend 10 mins stretching/foam rolling

SATURDAY – Feb 11

Technique

Double Unders

Conditioning

3 Rounds
30 Double Unders
20 Toes to Bar/Knees to Elbows
*rest 1 mins

WOD

Tabata
8 Rounds on each
Mountain Climbers
Box Jumps
Push Press (95/65lbs)
Sumo Deadlift High Pull (95/65lbs)
Sit Ups

SUNDAY – Feb 12

Conditioning 1

2000M Row

Conditioning 2

75 Burpees

Technique

Handstand Push Up

WOD

8 Mins AMRAP
10 Back Squat
10 Handstand Push Up