Thursday

Warm Up:
7 min AMRAP:
:30 Jumo Rope
10 Inchworms with Press-up
:20 Hang from Bar
​5 Burpees

Strength:
10 min EMOM:
Evens: 3 High Box Jumps
Odds :30/:30 Palloff Press Hold

WOD:
15 min AMRAP:
40 Double Unders
20 Burpees to 6" Target
10 Toes to Bar 

Wednesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Weighted Pass Throughs
10 Lunge with Twist
​1 Rope Walk

Strength:
Power Snatch 2-2-2-2-2

WOD:
10 min AMRAP:
5 PS (95/65)
10 OH Lunges
1 Rope Climb

Tuesday

Warm Up:
7 min AMRAP:
400m Run
Then:
10 Toe Touch Squats
10 Hip Switches
10 Lunge with Twist
​5 Press-ups

Strength:
Front Squat 1-1-1-1-1

WOD:
Fran

Monday

Warm Up:
7 min AMRAP:
2:00 Row
10 Banded Side Steps
10 Banded Good Mornings
​10 Lift Off Lunges

Strength:
Single Leg Dumbbell RDL 6-8/leg x 4

Partner WOD:
Partners must Row 100 cal each, in the following sets 40-30-20-10 (women adjust calories to 32-24-16-8) During the Row, Partner 2 is accumulating Med Ball Sit-ups (14/10) 

Open Gym Sunday

Uptown 10am - 12 pm - Jeff will be able to help coordinate judging, plan to judge someone else also!
Downtown 11 am - 1 pm with Nick
Downtown 5 pm - 7 pm with Chad

Saturday

Warm Up:
Coach's Choice

Open Validation at 10:30 am at Midcity and 11:00 am Downtown today!

WOD:
10 Rounds (5 each, alternating):
5 Thrusters (50/35)
10 TTB
20/15 cal Row 

We will be holding Friday Night Lights at 5:00 at Mid City  from February 23-March 23 (5 weeks).

​Please plan on arriving early to warm up and sign up for heat times. 

Friday

Warm Up:
800 m Run/1k Row

Strength/Skill:
Side Plank L, R, Arch, Hollow
Rotating Tabata
4 sets of each exercise
8 min total

WOD:
3 Rounds
FGB Style (1:00 at each station then 1:00 rest after all four stations)
HSPU
Double Unders
BBJO (24/20)
Pistols 

Thursday

Warm Up:
7 min AMRAP:
400m Run
Then:
10 Pass Throughs
10 Kipping Swings
10 OHS (PVC or rubber band)

Strength:
Single Arm Dumbbell Row
8-10/arm x 3    
31X1 Tempo

WOD:
3 Rounds for Time:
400m Run `
12 Power Snatch (115/75)
6 Bar Muscle Ups

Wednesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Lunge with Twist
8 BB Strict Press
6 Russian KBS

Strength:
Squat Clean and Jerk
2-2-2-2

WOD:
12 min:
 1 min Squat Clean (155/105)
1 min Jerk
2, 2, 3, 3