Happy Feb!
It’s February!
In honor of Black History Month, we’ll be spotlighting Black fitness/sport pioneers on our Facebook and Instagram channels. Check there for more, and feel free to share who inspires you!
MONDAY, 2/1/21
WOD #1: At 0:00:
For time, 12-14-16-18 reps of:
Deadlift, 185/135 lbs
Toes to Barbell
-- then --
At 15:00
21-15-9 reps, for time of:
Row Calorie
Sumo Deadlift High Pull 95/65 lbs
WOD #2:
Plank Hold 3x45 sec, rest 45 secs in between
TUESDAY, 2/2/21
WOD #1:
3 rounds for max reps of:
Hang Power Cleans, pick load, 30 secs
Shoulder-to-Overheads, pick load, 30 secs
Rest 2 mins between each round
WOD #2:
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
15 Hollow Rocks
Run, 400 m
12 Clean & Jerks, 135/95 lbs
12 Hollow Rocks
Run, 400 m
9 Clean & Jerks, 135/95 lbs
9 Hollow Rocks
WEDNESDAY, 2/3/21
WOD #1
3 rounds for quality of:
2 L Turkish Get-ups, pick load
2 R Turkish Get-ups, pick load
Overhead Carry, 100ft
WOD #2:
*Snatch Session*
Warm-up:
3 sets, for quality of:1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat +
1 Squat Snatch
--then--
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
THURSDAY, 2/4/21
WOD #1
At 0:00, 8:00, and 16:00, each interval for time:
Dumbbell Front Rack Lunge, 50/35 lbs, 30m (or 30 steps)
25 Sit-ups
20 Box Jumps, 24/20 in
15 Burpee Box Jumps, 24/20 in (face box)
WOD #2:
3 rounds, for quality:
20 Alternating Pistols
Farmers’ Carry, 100m (pick load)
FRIDAY, 2/5/21
WOD #1:
J.T.-ish, 21-15-9 reps, for time of:
Handstand Push-up
Feet Elevated Box Dip
Hand Release Push-up
WOD #2:
Row 500m Time Trial
This is an all-out effort for time.