February 6 - 10, 2017 | "Weekly Programming"

Monday, February 6, 2017
Strength:
Deadlift
21 at 225/155
15 at 275/185
9 at 315/205
WOD:
"Kelly"
5 Rounds of
~400 meter run
~30 Box Jumps 24''/20''
~30 Wall Balls 20/14

Tuesday, February 7, 2017
Strength:
1RM Jerk (from behind the neck)
WOD:
10 Minute AMRAP
~5 High Hang Squat Snatch 115/75
~10 Ring Dips

Wednesday, February 8, 2017
Skills:
20 minute Snatch Drills
15 minutes Clean Drills
WOD:
"Fast As You Can Fran" (5 Minute Cap)
21-15-9
~Thrusters 95/65
~Pullups
(Don't forget! Yoga Out of the Box w/Janet at 6:45 in the Group Fitness Room.)

Thursday, February 9, 2017
WOD:
"ABC's and 123's"
~1 Air Squat
~2 Burpees
~3 Cleans
~4 Deadlifts
~5 Elbow Plank (1 minute)
~6 Front Squats
~7 Goblet Squats
~8 Handstand Pushups
~9 Incline Pushups
~10 Jumping Jacks
~11 Knees to Elbow
~12 Lunges
~13 Mountain Climbers
~14 Narrow Squats
~15 Outer Thigh Raises
~16 Pistols
~17 Quick Squats
~18 Run 400 meters
~19 Snatches
~20 Toes to Bar
~21 U-Rolls
~22 V-ups
~23 Wall Balls 20/14
~24 Xtra Wall Balls!
~25 You Go Back 6 Spaces
~26 Zig Zag Box Overs
*All barbell movements are 75/55

Friday, February 10, 2017
Partner WOD:
20 Minute AMRAP
"Dice of Death"
1- 10 Pushups
2- 10 Ring Rows
3- 10 Box Jumps 24''/20''
4- 10 Air Squats
5- 10 Situps
6- 10 Give 10 Burpees
Partner up, roll the die and consult the chart! Keep rolling and working through this wod. If you roll a 6 you give 10 burpees to another team of your choosing. Rest while the other team does those burpees! Score is total reps you complete.

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