314 Week of 2/4
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MondayTuesdayWednesdayThursdayFridaySaturday
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2/42/52/62/62/72/8
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WarmupWarmupWarmupWarmupWarmupWarmup
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General500m Row30 Jumping Jacks500m Row500m RowSpealler Warmup
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2 Minute Jump RopeArm Circles20 Mountain Climbers5 x Inch Worm to Plank20 LungesCrossFit Warmup
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20 Air SquatsArm Swings20 Situps10 T-Glutes20 Russian Twists
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10 Alternating LungesBow Bends3 Rounds10 Child to Cobra20 Glute BridgesStrength
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10 Hip ExtensionsThen,6 KB DL20 Mountain Climbers20 Cat/CowHSPU
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5 hip rotations each leg3 Rounds6 R. KBS10 Supermans20 Air Squats10 Minutes to work on
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10 forward leg swings 5 Sn. Grip RDL6 KBSThen, 10 Bow/Bends- Head Stand
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10 side leg swings 5 Hang Power Snatch3 Rounds w/empty barThen, - HS Hold
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10-20 push ups 5 OHSKB Work6 Snatch Grip RDL10 Straight Leg Deadlifts
- Strict HSPU to AbMats
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10 spiderman steps 5 Snatch Balance5 Rounds NFT6 Hang Power Snatch10 Front Squats- HSPU
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Then, 1 Turkish Getup/Side6 OHS
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X-WalksOlympic Lifting5 KB Windmills/SideStrengthWOD
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T-GlutesOHS8 KB Snatch/SideOlympic LiftingFront SquatHamilton
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Good Mornings10 Minutes to find HS
Power Clean + Push Jerk + Split Jerk
10 Minutes to find HS
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Front SquatsThen, WOD4x(3+2+1) @ 65% of Max C&JThen,
Three rounds for time of:
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Snatch4 Rounds- Increase weight if able3x5 @ 70% of HSRow 1000 meters
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StrengthSnatch DL + HPS + OHS20 Box Jump 24/20Then, 50 Push-ups
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Back Squat4x(3+3+3) @ 65% Max Snatch10 V-UpsClean PullsWODRun 1000 meters
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Find 1 RM- Increase weight if able20 SDHP 75/555x3 @ 100% of Max Clean10-150 Pull-ups
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10 V-UpsStone 2 Shoulder
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WODWODWOD
Goblet Squat (100# DB/70# KB)
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20 Power Cleans 135/95Half CindyMobilityOpen Workout 14.5T2B
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30 Goblet Squats 70/5310 Minute AMRAPCouch Stretch 2 Min/Side21-18-15-12-9-6-3
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20 Power Cleans 135/955 Pullups
Standing Straddle 2 Minutes
Thruster 95/65
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- 20 DU EMOM (Including 0:00)
10 PushupsRoll Quads w/BarbellBar Facing Burpee
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15 Air SquatsCat Cow 2 Minutes*Scale to 21-15-9-6-3
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Cooldown- Alternate Rounds
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Easy 2k RowMobility
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Roll Hips/Back/Quads/HamsMobilityLacrosse Traps/Scaps
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Stretch Shoulders w/Band on Bar
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Back SquatSnatchCleanEndurance/KBSquat
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