WODS 2/17/25

Monday 2/17

"CONDITIONING"

Minutes 0-8: 
For Time:
50-40-30-20-10
Double Unders
Abmat Sit-ups

Minutes 8-13
REST

Minutes 13-20
AMRAP
250m Row
10 Box Jumps (24/20")
20 Alt. DB Snatch (53/35)

Minutes 20-25
REST

"STRENGTH"

Minutes 25-32
Build to a heavy 5-rep Front Squat

Performance:
Jump Rope: x2 Singles
DB: 35/25 lbs.
Box: 20/16"

Fitness:
Jump Ropes: x1 Singles
Abmat Sit-ups: 40-30-20-10-10
DB: 25/15 lbs.
Box: 20/16"

Tuesday 2/18

"STRENGTH"

In 10 minutes, build to a heavy complex of:
2 TnG Power Cleans
2 TnG Hang Squat Cleans
2 TnG Shoulder to Overheads

"CONDITIONING"

3 Sets:
15 Deadlifts (225/155)
1:00 Max Push-ups
REST 2:00

REST 5:00

3 Sets:
10 Shoulder to Overheads (135/95)
2:00 Max Calorie Bike
REST 2:00

Performance:
DL: 155/105 lbs.
S2O: 95/65 lbs.

Fitness: 
DL: 115/75 lbs.
S2O: 65/45

Wednesday 2/19

"CONDITIONING"

Part 1: AMRAP 4 Mins
Calorie Row
Partners Alternate Every 10/7 cals

Rest 3 Minutes

Part 2:  AMRAP 4 Mins
Wall Balls (20/14) (10/9")
Partners switch every 15 reps

Rest 3 Minutes

Part 3: AMRAP 4 Mins
Burpees to Target
Partners Alternate Every Rep

Rest 3 Minutes

Part 4: AMRAP 4 Mins
Medball Situps 
Pass Wall Ball Top of Each Rep


HYBRID STRENGTH

A) 5 sets alternating between:
3 Strict Press
3 Jerk Balance

B) Clean & Jerk
2 sets 2 @ 50-60%
5 sets 1 @ 70%+

C) Clean Pull
5 sets 2 @ 90-100%

D) Back Squat w/ 3 sec pause
4 sets 2 @ 60%

Thursday 2/20

"CONDITIONING"

EMOM for 20 Minutes 
Alternating Movements 
Min 1: Weighted Box Step Overs (50/35)
Min 2: Wall Walks
Min 3: Bike Calories
Min 4: Toes To Bar
Min 5: Rest

Compete:
Min 1: Weighted Box Step Overs (70/45)
Min 4: Bar Muscle Up

Performance: 
Min 1: Weighted Box Step Overs (35/25)

Fitness:
Min 1: Weighted Box Step Overs (25/15)
Min 2: 25ft  Bear Crawls
Min 4: Hanging Knee Raises

"STRENGTH"

3 Rounds for Quality
10 Double Lateral Raises
10 Crush Grip Curls
10 Barbell Good Mornings

Friday 2/21

"STRENGTH"

In 15 minutes, build to a heavy 3-rep of:
Back Squat

"CONDITIONING"

For Time:
50/40 Calorie Bike
50 Kettlebell Swings (53/35)
50 Front Squats (75/55)
50/40 Calorie Row
50 Pull-ups
50 Shuttle Runs (d/b = 2)

Compete:
Kettlebell Swings: (70/44)
Front Squats (95/65)
Chest To Bar Pullups

Performance: 
Kettlebell Swings: (44/25)
Front Squats (65/45)

Fitness:
35/30 Reps All
Kettlebell Swings: (44/25)
Front Squats (65/45)
Ring Rows 

Saturday 2/22

"CONDITIONING"

Teams of 2
2 Rounds For Time
1500m Row
30 Alternating Wallball Squat to Chest Pass (20/14)
240Ft Double Farmer Carry (53/35)
400m Wallball / Burden Run (20/14)
30 Alternating Power Cleans (95/65)
240Ft Double Farmer Carry
2000m Bike
30 Alternating Burpee Broad Jumps
240Ft Double Farmer Carry
*Split row/bike distance
*Run Together/ Split Wallball Carry

Compete:
2000m Row
Wallball (30/20)
Power Cleans (115/75)
3000m Bike

Performance:
Wallball (14/10)
Farmer Carry (35/25)

Fitness:
1000m Row
Cleans (75/65)
Farmer Carry (25/15)
Burden Run 200m (10/8)
Bike: 1500m
Alternating No Pushup Burpees


HYBRID STRENGTH

A) 3 Position Snatch (High, Above Knee, Floor)
6 sets 1

B) Snatch
4 sets 1 

C) Pause Overhead Squat
5 sets 3

D) 3 rounds for quality
15 GHD Sit-ups
15 GHD Back Extensions
10/5 Strict Pull-ups