Monday 02.10.25
“Love You From Your Head to Your Toes”
20 Minute AMRAP:
400 Meter Run, 500/400 Meter Row, or 1200/100 Meter Bike
30/25 Calorie Bike or 35/30 Calorie Row
20 Toes to Bar
Post WOD Skill:
On a 10:00 running clock…
Practice Handstand Holds or HS Walks
Tuesday 02.11.25
Deadlift
5×5
* Keep weight light-moderate across all sets. This is a deload week.
“Diane” or “Diane+”
For Time:
15-12-9
Deadlifts (315/205#)
Strict Handstand Push-Ups
* 10 minute time cap.
Wednesday 02.12.25
Front Squat
5×5
* Keep weight light-moderate across all sets. This is a deload week.
“Take My Breath Away”
For Time:
3-6-9-12-15-21-27
Thrusters (95/65#)
Chest to Bars
* 18 minute time cap.
Thursday 02.13.25
“Spending QT”
3 Sets for Quality:
3:00 Cardio Choice
2/2 KB or DB Turkish Get-Up (Athlete Choice)
10/10 Single Arm KB or DB Front Rack Lunge
200 Meter KB or DB Suitcase Carry
1:00 Bar Hang
* No additional rest between sets.
* 30 minute time cap.
Friday 02.14.25
Snatch Complex
On an 18:00 running clock…
Build to a heavy complex:
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
* Option for squat or power.
“Open 22.1”
15 Minute ARMAP:
3 Wall Walks
12 DB Snatches (50/35#)
15 Box Jump Overs (24/20″”
Saturday 02.15.25
“You’re My Swolemate”
In teams of 2…
21 Minute AMRAP:
80 Double Unders
20 Power Cleans (135/95#)
80 Double Unders
20 Dips
* P1 works while P2 rests. Split work as needed.
* Options for Bench, Box, or Ring Dips.
Sunday 02.16.25
“You Make My Heart Race”
On a 25:00 running clock…
3000/2700 Meter Row or 1.5 Mile Run
– Immediately Into –
AMRAP with time remaining…
10 DB Goblet Alt. Box Step-Ups (Athlete Choice)
20 Up-Downs
30 V-Ups or Tuck-Ups
* Athlete choice for Row or Run