Monday February 11
BC
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell
swings + 5 inchworms]
+
Every 2 minutes for 5 rounds
200 m row or ski
10 power cleans and press
1 burpee
+
3 sets for total rounds:
AMRAP in 4:00
5/side 1-arm DB hang clean and jerks (These should be heavier than
the weight you would normally choose)
10 toe to bar/Knee to elbow
50 double unders or 100 single unders
:60 rest
Pick up where you left off in the previous set, score is total rounds
overall
+
2-3 sets not for time:
20 glute bridges
40 russian twist w/ wall ball
Tuesday February 12
BC
10:00 warm up
2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab
walk]
+
Amrap for 12 minutes
10 calorie row/bike/ski
20 air squats
80 jump rope
+
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
14 alternating reverse goblet lunges
14 burpees
+
3 sets not for time:
20m/side 1-arm farmers carry
:30 lemon squeezers
:30 wall walks
Wednesday February 13
BC
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 banded pass throughs
+ :30 arrested superman hold]
+
Every :90 for 15:00
1st: 10 push press + :20 OH DB hold
2nd: :30 hollow hold
+
For time (15:00 cap)
30-20-10
Calories
Dumbbell push press
Box jumps
+
2-3 sets not for time:
20 russian twists w/wall ball
15 banded tricep pull downs
15 banded lat pull downs
Thursday February 14
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping
jacks + :30 alternating lunges]
+
Every :60 for 12:00
1st: 5 power clean + 6 DB Lunges
2nd: :30 Ring row
3rd: :30 plank march
+
AMRAP in 10:00
10 DB Power cleans
10 Db front squat
10 pull ups or ring rows
15 KB deadlifts
10 pull ups or ring rows
+
2 sets not for time:
20m/side 1-arm DB overhead carry
:30 leg raises
Friday February 15
BC
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10
banded good mornings]
+
10 min Amrap
15 plate to OH
15 Knee to Elbow
:30 bike/row/ski
+
Athlete’s choice:
For time (15:00 cap)
1500m row/ski or 1 mile bike
60 kettlebell swings
90 sit ups
OR
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
20 kettlebell swings
30 sit ups
+
2-3 sets not for time:
:30 plank w/feet on wall ball
10 V-ups
8/side 1-arm DB external rotation
Monday February 11
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell
swings + 5 inchworms]
+
A. Power clean, 10x1, begin a set every :60
+
3 sets for total rounds:
AMRAP in 4:00
5/side 1-arm DB hang clean and jerks
10 toes to bar
50 double unders or 100 single unders
:60 rest
Pick up where you left off in the previous set, score is total rounds
overall
+
2-3 sets not for time:
:10-:15 L-sit flutter kick
15 hip extensions
Tuesday February 12
10:00 warm up
2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab
walk]
+
Every 2:30 for 5 sets:
4 back squats, 10x1 tempo
:30 double unders
+
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
14 alternating reverse goblet lunges
14 burpees
+
3 sets not for time:
20m/side 1-arm farmers carry
:30 handstand hold
:30 lemon squeezers
Wednesday February 13
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 banded pass throughs
+ :30 arrested superman hold]
+
Every :90 for 15:00
1st: 5 push press, light/moderate
2nd: :30 hollow hold, weighted if possible
+
For time (15:00 cap)
30-20-10
Calories
Dumbbell push press
Box jumps
+
2-3 sets not for time:
20 russian twists w/wall ball
15 banded tricep pull downs
15 banded lat pull downs
Thursday February 14
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping
jacks + :30 alternating lunges]
+
Every :60 for 12:00
1st: 1 squat clean + 4 alternating reverse lunges
2nd: :30 strict pull ups, use band if necessary
3rd: :30 plank w/hands on barbell
+
AMRAP in 10:00
10 hang squat cleans, up to 65/95
10 pull ups
15 deadlifts
10 pull ups
+
2 sets not for time:
20m/side 1-arm DB overhead carry
:30 leg raises
Friday February 15
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10
banded good mornings]
+
Every :60 for 10:00
1st: 1 power snatch + 1 hang power snatch from above the knees
2nd: :30 hanging knee tuck
+
Athlete’s choice:
For time (15:00 cap)
1500m row/ski or 1 mile bike
60 kettlebell swings
90 sit ups
OR
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
20 kettlebell swings
30 sit ups
+
2-3 sets not for time:
:30 plank w/feet on wall ball
10 V-ups
8/side 1-arm DB external rotation