Programming: February 7th - 11th, 2022

February 6, 2022
Programming: February 7th - 11th, 2022

Programming:February 7th – 11th, 2022

Monday, February 7th, 2022

Warm up: 2 rounds for quality of:

10/8 RowCalories

10Reverse Lunges

5Shoulder Press 45/35 lbs

5Push-up to Down Dogs

10 FireHydrants

Strength: 7 Rounds

1 mineach, for max reps of:

2 CurtisPs pick load

(Clean> Lunge > Lunge > Press)

max repsin remaining time


Rest 2mins


DB/KB/Light:7 Rounds 1min for Max Reps

3 CurtisPs pick load

(Clean> Lunge > Lunge > Press)

max repsin remaining time

SumoHigh Pulls

Rest 2mins


Bodyweight:1min For Max Reps x 7

6 Lunges+ 4 Push Ups

Max HighKnees


WOD:3 rounds for time of:

300m RunOR 90sec Cardio

10Weighted Box Step-ups 50/35 lbs


10 1-ArmDB Hang Cleans 50/35 lbs


NoBox / Bodyweight Modifications:

10Weighted Lunges OR 14 Lunges

10 Benchor Chair Dips

Tuesday, February 8th,2022

Warm up:
7 min AMRAP of:

10 PVCOverhead Squats

10 PvcBottom Squat Pass Through

10 BeatSwings

10 NoPush-up Burpees


3 Dip& Drive

3 High Pulls

3 MuscleSnatch

32", 4", 5" Drop

3 SnatchBalance

3 HangSquat Snatch

Open WOD 19.4: For Time:

3 roundsof:

10Snatches 95/65 lbs

12 BarFacing Burpees

-- Rest3 mins --

3 roundsof:

10 BarMuscle-ups

12 BarFacing Burpees


Timecap: 12 mins (including 3 min rest period)


DB/KB/Light:3 Rounds Of:

14 1ArmDB Snatch

12Bar/DB Facing Burpees


14 1ArmDB Snatch

12Bar/DB Facing Burpees


Bodyweight:10 Snatches = 20 Sit Ups


Strength:12min to Find Best Snatch + Hang Snatch + Overhead Squat 1 Rep Max lift


DumbbellModification: Every 2min x 6

4 Alt1-Arm Snatch

4 Alt1-Arm Hang Snatch

4Overhead Squats (Each Arm)


BodyweightMod: Every 2min x 6

5 PushUps


5 SquatJumps


Wednesday, February 9th,2022

Warm up: For time:

400m RunOR 2min Cardio

-- then:2 Rounds Of:

10 SideLunges

10 SidePlank Rotations

10 MuleKicks

10 DeadBugs

1minFoam Roll

Core Grinder: 2 rounds

1 Min OfEach For Max Reps:






1minRest Between Rounds

WOD: 5min AMRAP x 3

20Kettlebell Swings 53/35 lbs

15 BoxJump Over 24/20 in

10Goblet Squats 53/35 lbs


2minRest Between Cycles

For eachcycle CONTINUE the AMRAP



20 MuleKicks

15 BroadJumps

10Jumping Squats

2minRest Between Cycles

For eachcycle CONTINUE the AMRAP


Thursday, February 10th,2022

Warm up: 2 Rounds

30secWork | 15sec REST


SlowPush Ups


StraightLeg Sit Ups


Strength: Bench Press



DB/LightMods: Bench/Floor Press



Bodyweight:Push Ups

10 RepsEvery 2min (or so)

x 10Rounds

WOD: For time:

50-40-30-20-10Double Unders

5-4-3-2-1Wall Walks


Friday, February 11th,2022

Warm up: 2 Rounds

300m Run| 350m Row | 90sec Cardio

AlternateRounds Between Run & Row

10 NoPush Up Burpee

10Alternating V-Ups

10 Lunge& Twist

BurgenerClean Warm Up

PVC ThenBarbell

1-3: Dip& Drive

4-6:Elbows High & Outside


10-12Front Squat

13-15:Push Press

16-18:Push Jerk

19-21:Split Jerk

Strength: Clean & Jerk



DB/LightMods: Clean & Jerk

5-7 RepsEvery 2min (Or So)

x 8-9Rounds



7-9 RepsEvery 2min

x 10Rounds

WOD: For time:

800m RunOR 4min Cardio

-- then:2 Rounds Of:

5 Clean& Jerks 155/105 lbs



-- then:1K Row OR 4min Cardio

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