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WOD

Nothing Sexy About It

10-15m Warm-up

Metcon:

"Big Sexy"

5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups

Valentine's Day Partner WOD

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Metcon:

"Valentine's Day"

Complete the following with one partner working at a time. Alternate as needed, but do not share movements.

Partner 1:

50 Box Jumps (24/20 in)

50 Kettlebell Swings (55/35 lb)

50 AbMat Sit-Ups

50 Deadlifts (155/115 lb)

50 Burpees

Partner 2:

50 Pull-Ups

50 Overhead Lunges (45/25 lb Plate)

50 Hand Release Push-Ups

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

Buy-In and Cash-Out:

200 meter Partner Carry or 400m run

Diane

Warm-up:

200 yard run

20 alternating scorpion

10 alternating kb turkish getups 

10 goblet squats with a 5 sec hold 

Weightlifting:

Back Squat-10 min EMOM of 3 reps building

Metcon:

"Diane"

21-15-9

Deadlifts 225/155#

Handstand Push-ups

then 

5k Bike

Run, Ski, Snatch

Warm-up:

3 rounds of cindy slow and strict

2 mins each side worlds greatest stretch

2mins each pigeon pose

Metcon:

800m run

100m ski

12 alt db snatch 70/50

600m run 

50m ski

9 alt db snatch 70/50

400m run

25m ski

6 alt db snatch

Metcon Monday

10-15min Warm-up

Metcon for time:

21-15-9

FWB CALs

T2B 

Rest 3 mins

21-15-9 

SKI CALs

Pull ups

Rest 3 mins 

75 wall ball 14/20

 

Running to the Weekend

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Metcon:

25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

 

Thursday Leg Day

Warm-up:

200m Run

Arm/Leg Swings

200m Hard Bike

30 Banded Goodmornings

20/20 single leg glute bridges

12 OHS with barbell

Weights:

Front Squat 3x12 @ 55%

Metcon:

21-15-9

Cal Bike

Front Squats

Mile Day

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

Metcon:

in 13 mins run 1 mile and then with remaining time complete max effort power snatches @ 95/65

rest 2 mins 

in 10 mins row 1600m then complete max effort PCs 95/65

Tuesday Thrusters

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Weights:

8 min EMOM-- 5 Thrusters ascending in weight

Metcon:

Fran

21-15-9

Thrusters 95/65#

Pull-ups

then

5k cool down pace bike

Squats for Days!!

CB squat warm up

SQUAT WARM UP
200 YARD RUN
ARM/LEG SWINGS FOR 20-30 SEC EACH
200M HARD BIKE
30 BANDED GOOD MORNINGS
20/20 SINGLE LEG GLUTE BRIDGES
 12 OHS WITH BARBELL 3300

MOBILITY (all these movement will be performed in bottom squat position)
1. KNEE PUSHES 10-20 per side
2. sky reaches 10-20 per side *grab ankle with opposite hand while performing movement

Metcon (Time)

100 back squats  @ 95/135
every time you break the set 8/10 ski erg cals