Bring your dues with you. They will be late after Wed

1. Partner
Leapfrog ROUNDS
20 min AMRAP
12-Wallballs 20/14
30-Double unders

2. Accessorie Strength Core
3 Rounds
5-10 Strict Toes to Bar
1 min Front Plank
15-Hip Extension
30 sec Right Side Plank
30 sec Left Side Plank

Pay Feb Dues

Fitness and Performance

3 rounds
600m Run(400+200m)
20-KB Swings pick weight
20-Dumbell Bench pick weightAccessory Strength

Strict Pullups
4×5 (use band if needed but no kipping)

Seated dumbell press
4×5

Single leg/single arm KB Deadlift
4×8(each side)

Pay February Dues

Fitness and Performance

12 min E2MOM
3 front squat @90% of last week 12 min AMRAP
10/7-Cal Bike
8-Pullups
6-Front Squats 95/65

Bring February Dues

Fitness and Performance

50-Double Unders
50-Abmat Situps
6-Clean and jerk 135/95
40-DU
40-Situps
6-C&J
30-DU
30-Situps
6-C&J
20-DU
20-Situps
6-C&J
10-DU
10-Situps
6-C&J

(Scale singles to 80-70-60-50-40. I am cutting yall a break because I don’t want entire workout wasted on jump rope. If you can’t do double unders please take the time to try to learn. 90 seconds of practice a day and you would have them in no time. If you only every attempt them is 30 seconds before WOD on the day the are in the workout you will never get them. If you don’t do them you will never understand the difference they make in a workout. They are a fantastic element to test fitness. Learn them.)

Fitness and Performance

10 Rounds
200m Run
10-Alt Dumbell Snatch
10-BurpeesAccessory Strength
3 rounds
10-Back Ext
10-DB Front Raises
10-DB Rear Delt Flies
10-Banded Hamstring Curls

Fitness and Performance

1. Deadlift
3×2 max double
(If you are tired or still sore from last week back off the weight and just do 3×5)

2. Partner WOD
20 min AMRAP Leapfrog movements
10-Shoulder to overhead 115/75
20-Air Squats
15/10-Cal Row
20-Lunges
10-Toes to bar

10 min EMOM
2-Power Cleans @85% of heavy single from last weekFor time
21-15-9
Deadlift 225/155
Burpee Pullups(bar must be 6″ over reach for pullups)

Scaled do burpee jumping pullup on low bar.

Fitness and Performance

15 min AMRAP
3-Thrusters 135/95
6-Box Jumps overs 24/20
9-Toes to BarStrength
3 rounds not for time
30-Abmat Situps
12-DB Curls
12-Tricep Kick backs each side
20-Russian Twist with plate
12-Barbell curls
12-DB Over Head Tricep Extension
1 min Plank Hold.

2 person
Partner for time.
1 person working.

75/60-Cal Row
50-Air Squats
75/60-Cal Bike
50-GHD Situps
75/60-Cal Row
50-Pushups
75/60-Cal Ski

Deadlift
5×3(bottom 1/2 + 1 full rep)@80% weight of 1/6/20

(So lift to the knees. Back to the floor. Then lift it all the way up. That is 1 rep. Repeat 2 more times for a total of 3 reps) then do that 4 more times for a total of 5 sets

15 min AMRAP
10-RMU or 15-BMU
60-Cal Row
80-Wallball 20/14
(FITNESS DOES 20-C2B Pullups)