Week of Feb 11, 2019

Strength Set Week 2 of 4
Monday: 
Strength: Bench Press 5x3 - All five sets at the same weight
WOD:  AMRAP 20
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
Fitness: 
30 Front Squats (65/45)
30 Box Jumps (24/20)
30 Knee Raises
30/21 Calorie Row

Tuesday: 
Strength: Back Squat 5x3 @80% of 1RM
WOD: AMRAP 12
15 Pull-ups
21 Power Cleans (115/80)
27 Double Unders
Fitness:
15 Ring Pulls
21 Power Cleans (80/55)
50 Single Unders

Wednesday: 
Strength: Push Press 10-8-6-4-2
WOD: Re-Test 18.2 - (12min time cap)
1-2-3-4-5-6-7-8-9-10 DB Squats (50/35)
Bar Facing Burpees
Then….1 Rep Max Clean
Scaled @ (35/20)You can Step over the bar instead of jump

Thursday: 
Strength: Hang Power Clean 8-6-4-2-1
WOD: 3 rounds
21 Cal Row
15 Pull-ups
9 Handstand Push-ups
Fitness:
21 Cal Row
15 Ring Pulls
9 DB Strict Press 

Friday: 
Strength:  Skill Day - Pick a skill to work on for 4 weeks!
WOD:  For Time: 
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

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