GI Jane 2:30

Friday 7:57

Saturday 15:00

**Monday - February 17th**

Strength:

5 superset rounds on a 3 minute clock:

5 strict press 80%

5 Romanian deadlift 80%

*Use the time between sets to mobilize.

WOD:

For time: *15 minute cap

21-18-15-12-9-6-3

Toes to bar

Box step over 24x20/20x24” 50/35# dumbbell or kett lebell set

Cooldown:

2 minute light row or bike

2 minutes each side couch stretch

2 minutes stretching forearms

**Tuesday - February 18th**

15 minutes

Skill:

Every 2 minutes for 20 minutes:

3 clean (performed as quick singles)

WOD:

7 rounds on a 2 minute clock:

20/14 calorie row (45-55 seconds of hard work)

5-10 handstand pushup (this should be 1 set to start and can become 2 sets in the later rounds)

*You must have your work completed with at least 40 seconds left in the 2 minute window. Scale calories and hspu as needed to fit into this window.

Immediately following the final round

Cooldown:

2 minute light row

Pick your poison for shoulder mobility and spend 2-4 minutes unwinding your shoulders

**Wednesday - February 19th**

20 minute

Strength:

5 superset rounds on a 3 minute clock:

3 strict press 85%

3 Romanian deadlift 85%

*Use the time between sets to mobilize.

WOD:

“G.I. Jane”

For time: *17 minute cap

100 burpee pullup

*Pullup bar should be approximately 6” above your standing reach.

Immediately after finishing the WOD

Cooldown:

2 minute light machine effort

**Thursday - February 20th**

Skill:

Every 90 seconds for 15 minutes:

2 touch and go cleans

WOD:

For time:

5-10-15-20

Deadlift 60% of your 1RM deadlift

2x Ring pushup

5x Double under

**Friday - February 21st**

Strength:

5 superset rounds on a 3 minute clock:

1 strict press 90%

1 Romanian deadlift 90%

*Use the time between sets to mobilize and prep for the WOD.

WOD:

13 minute AMRAP:

13 chest to bar pullup

13 overhead squat 35-40% of 1RM

**Saturday - February 22nd**

CLE:

20 minute AMRAP:

100m overhead walking lunge 45/35#

50 burpee sandbag box over 30/24”

10 rope climb

Post:

6 minute Calorie plank off

CADRE

Tabata (1 minute rest between tabatas)

Kettlebell swing

Wallball shot

Rope climb

Goblet lunge

Sledge hits, alternate arms per round