Skill/Strength: 15-20 mins to complete 4-5 rounds of 10 YTWs
and 10 snatch grip RDLs
WOD: Every 4 mins for 4 rounds
15 push presses (135/95)
5 burpees
Run 200m
* rest after runs as time allows
* score is your slowest round
Skill/Strength: 1RM deadlift
WOD: Valentine's Day Candy Heart WOD
20 min AMRAP
Rotate through stations completing exercises on the "candy" hearts
Strength/Skill: 3 rounds of 100m farmer carries and 10 seated box jumps
WOD: 3 rounds working for 1 min on and 1 min off
Suicide Runs
Assault Bike
Lateral Jumps
Skill/Strength: 15-20 min complete 4-5 rounds of 10 barbell sit ups and 10 barbell reverse sit ups, then work on OHS technique between
WOD: "Jackie"
1000m row
50 thrusters (45/35)
30 pull-ups
Skill/Strength: 1RM back squat
WOD: "Annie" with a Bell
50-40-30-20-10
DUs
Sit-ups
KBS (53/35)
Skill/Strength: 1RM split jerk
WOD: EMOM for 15 mins
5 HSPU
20 jumping lunges
4 burpee broad jumps
*min 1 5 HSPU, min 2 20 jumping lunges, min 3 4 burpee broad jumps, etc for 15 mins
WOD: 6 min AMRAP, 9 min AMRAP, 11 min AMRAP
10 burpees
20 thrusters (95/75)
30 T2B
40 back squats
50 mountain climbers
60 hang power cleans
70 KBS (53/35)
Run 400m
Skill/Strength: 20 mins to complete 4-5 rounds of 5 backsquats to box and 10 single leg box step up/down
WOD: 21-15-9-15-21
Push Ups
GHD Sit-ups
Jump Squats
50 DU on the (-)
Skill/Strength: 3 rounds of 10 SDHP and 10 ab roll outs
WOD: 12 min EMOM
3 deadlifts
3 power cleans
3 front squats
*increase weights every 3 mins
Skill/Strength: 3 rounds of 5 strict pull ups and 10 skull crushers
WOD: 4RFT
Run 200m
20 OH lunge plate lunges (35/245
20 plate sit ups (35/25)
10 pull ups