February Programming | What To Expect

February 2023

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February 1st Programming
All Day
WOD OPTION 1OPTION 2“Baby Shark”For Time:1000m row20 Burpees over the Rower750m row15 Burpees over the Rower500m row10 Burpees Over the Rower250m row5 Burpees over the Rower22 MIN CAP (Last Seen 9/14/22)“Remote Baby Shark”For Time:800m run20 Burpees 600m run15 Burpees400m run10 Burpees200m run5 Burpees22 , ...
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February 2nd Programming
All Day
WOD OPTION 1OPTION 2“Homelander”EMOM X 16Minute 1: 12 Front Squats (95/65lbs)(45/30kg)Minute 2: Max Lateral Up-Downs over BarMinute 3: 12 SDHPMinute 4: Max Jumping Lunges*Score is total number of Up-Downs + Jumping Lunges (Last seen 9/4/22)“Remote Homelander”EMOM X 16Minute 1: 12 Goblet SquatsMinute 2: Ma , ...
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February 3rd Programming
All Day
WOD OPTION 1OPTION 217.510 RFT9 Thrusters (95/65lbs) (45/30kg)35 Double Unders18 MIN CAPRemote 17.510 RFT9 DB Thrusters35 Double Unders18 MIN CAP HEALTHFITNESSPERFORMANCEA moderately quick pace early on will be helpful to guard against going out too hot!This should be a lung and leg burner from start t , ...
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February 4th Programming
All Day
WOD OPTION 1OPTION 2“Dwight and Michael”30 RFT w/ Partner (I go, you go)5 Burpees5 Box Jumps (24/20)5 Push-Ups32 min Cap (Last seen 7/2/22)“Remote Dwight and Michael”15 RFT 5 Burpees5 Tuck Jumps5 Push-Ups-Rest :30 between rds.-30 min cap HEALTHFITNESSPERFORMANCENothing better on a Saturday th , ...
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February 5th Programming
All Day
WOD OPTION 1OPTION 2“Dancing Queen”AMRAP X 28800m run20 Med Ball Cleans (20/14lb)(10/5kg)20 Russian KB Swings (70/53lb) (30/25kg)(Last seen 10/7/22)“Remote Dancing Queen”AMRAP X 28800m run20 Air Squats20 Russian DB/KB Swings HEALTHFITNESSPERFORMANCELonger efforts done at a consistent, lower intensity/h , ...
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February 6th Programming
All Day
WOD OPTION 1OPTION 2“League of Shadows”3 RFT20 Hang Power Clean (95/65lbs)(45/30kg)12 T2B10 MIN CAP(Last seen 5/20/22)“Remote League of Shadows”3 RFT20 DB Hang Power Clean12 V-Ups10 MIN CAP HEALTHFITNESSPERFORMANCEHealth avatar athletes will love the benefits of these shorter, hard workouts as they hel , ...
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February 7th Programming
All Day
WOD OPTION 1OPTION 2“Sweat”EMOM X 30Minute 1: 12/10 Cal BikeMinute 2: 200m runMinute 3: Rest (Last seen 9/26/22)“Remote Sweat”EMOM X 30Minute 1: 10 Up-Downs + 10 Jump SquatsMinute 2: 200m runMinute 3: Rest HEALTHFITNESSPERFORMANCEAthletes should set a pace that allows them to have at least 15-20 s , ...
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February 8th Programming
All Day
WOD OPTION 1OPTION 2“Parent Trap”AMRAP X 1220 DBL DB Front Squats (50/35lb) (22.5/15kg)20 Box Jumps (24/20) (Last seen 9/9/22)“Remote Parent Trap”AMRAP X 1220 DBL DB Front Squats 20 Tuck Jumps HEALTHFITNESSPERFORMANCEHealth avatar athletes should choose a weight and box height that allow them , ...
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February 9th Programming
All Day
WOD OPTION 1OPTION 2“Isabel”For Time:30 Snatches (135/95lb) (60/45kg)8 MIN CAP (Last tested 9/1/22)“DB Isabel”For Time:60 Alt. DB Snatches HEALTHFITNESSPERFORMANCEImproving MaxVO2 (our ability to use Oxygen to create energy) is known to reduce our risk of all cause mortality.An increased Max VO2 c , ...
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February 10th Programming
All Day
WOD OPTION 1OPTION 2Open 20.3For Time:21-15-9Deadlift (225/155lb)(100/70kg)HSPUthen,21 DL (315/205lb) (145/95kg)50 ft HS Walk15 DL50 ft HS Walk9 DL 50 ft HS Walk9 MIN CAPRemote Open 20.3For Time:21-15-9DBL KB Deadlift Hand Release Push-Upthen,21 DBL KB DL (Heavier)50 ft bear crawl15 DBL KB DL50 ft bear cr , ...
11
February 11th Programming
All Day
WOD OPTION 1OPTION 2“Black and Blue”AMRAP X 32 w/ Partner300 Double Unders200 Russian KB Swings (53/35lb) (25/15kg)100 Wall Balls (20/14lb)(9/6kg)“Remote Black and Blue”AMRAP X 2450 Double Unders/Single Unders10 Russian DB/KB Swings10 DB Thrusters-Rest :40 Between Rds- HEALTHFITNESSPERFORMANCEHealth av , ...
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February 12th Programming
All Day
WOD OPTION 1OPTION 2“Double Dare”AMRAP X 820/18 Cal Row20 Sit-Ups-Rest 4 Mins-AMRAP X 820/18 Cal Row20 Push-Ups(Last seen 8/25/22)“Remote Double Dare”AMRAP X 810 Burpees20 Sit-Ups-Rest 4 Mins-AMRAP X 820 Up-Downs20 Push-Ups HEALTHFITNESSPERFORMANCEAthletes will want to maximize their time working with , ...
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February 13th Programming
All Day
WOD OPTION 1OPTION 2“Grettel”10 Rounds for Time:3 Clean-and-Jerks (135/95lb)(60/45kg)3 Bar Facing Burpees10 MIN CAP (Last seen 7/19/22)“Remote Grettel”10 Rounds for Time:3 DBL DB Clean-and-Jerks3 Burpees over the DB10 MIN CAP HEALTHFITNESSPERFORMANCEVO2 max is a measure of the amount of oxyg , ...
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February 14th Programming
All Day
WOD OPTION 1OPTION 2Helen3 RFT400M Run21 KB Swings (53/35lb) (25/15kg)12 Pull-Ups15 MIN CAP(Last seen 7/14/22)“Remote Helen”3 RFT400m Run21 DB/KB Swings12 DB Rows15 MIN CAP HEALTHFITNESSPERFORMANCEWith the Open starting in a few days this is a great chance to get a sweat on and get loose! Aiming for in , ...
15
February 15th Programming
All Day
WOD OPTION 1OPTION 2“Bomba”AMRAP X 104 Strict HSPU8 DB Floor Press (50/35lb) (22.5/15kg)12 DB Hang Power Clean (Last seen 6/15/22)“Remote Bomba”AMRAP X 104 Strict HSPU or Seated DB Press8 DB Floor Press12 DB Hang Power Clean HEALTHFITNESSPERFORMANCEHealth avatar athletes can benefit from the highe , ...
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February 16th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 1620/18 Cal Bike40 Russian Twists30 Up-downs20 Step-Ups10 Overhead Squats (45/35lbs) (20/16kg)AMRAP X 16200m run40 Russian Twists30 Up-downs20 Lunges10 Air Squats HEALTHFITNESSPERFORMANCEWith the first Open workout scheduled for tomorrow we want to make sure our athletes are , ...
17
February 17th Programming
All Day
https://www.youtube.com/watch?v=DsJnETJYiMAu0026list=PLHp7-Hw7MTnT8tgHlQVSEBZWpR2In6WNzu0026index=31 WOD OPTION 1OPTION 2 HEALTHFITNESSPERFORMANCE , ...
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February 18th Programming
All Day
WOD OPTION 1OPTION 2“Rob and Big”AMRAP X 32 W/ Partner1,000m row20 T2B30 Bar Facing Burpees40 Push Press (95/65lbs)(45/30kg) (Last seen 6/18/22)“Remote Rob and Big”AMRAP X 20400m run5 V-Ups8 Burpees Over DB10 DB Push Press HEALTHFITNESSPERFORMANCEMovement is medicine if we do it right! , ...
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February 19th Programming
All Day
WOD OPTION 1OPTION 2“To the Max”EMOM X 24Minute 1: :45 Max Double UndersMinute 2: :45 Max Sit-UpsMin 3: :45 Max Push-UpsScore=Total Reps of DU + Sit-ups + Push-Ups (Last Seen 9/13/22)“Remote To the Max”EMOM X 24Minute 1: :45 Max Double UndersMinute 2: :45 Max Sit-UpsMin 3: :45 Max Push-UpsScore=Total Reps , ...
20
February 20th Programming
All Day
WOD OPTION 1OPTION 2“DT”5 RFT12 Deadlift (155/105)9 Hang Power Cleans6 Shoulder to Overhead12 MIN CAP (Last seen 7/5/22)“DB DT”5 RFT12 DB/KB Deadlift9 Hang DB/KB Power Cleans6 DB/KB Shoulder to Overhead12 MIN CAP HEALTHFITNESSPERFORMANCEFitness avatar athletes can aim to go moderately heavy today , ...
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February 21st Programming
All Day
WOD OPTION 1OPTION 2“Little Nicky”AMRAP X 105 Devils Press (50/35lb) (22.5/15kg)20 AbMat Sit-Ups(Last seen 8/14/22)“Remote Little Nicky”AMRAP X 105 Devils Press20 AbMat Sit-Ups HEALTHFITNESSPERFORMANCEThis short and spicy WOD will challenge Health avatar athletes to put out a higher intensity (80-90% o , ...
22
February 22nd Programming
All Day
WOD OPTION 1OPTION 2“Homeland”AMRAP X 30800m Run3 Rounds10 Pull-Ups15 Burpees to Target (Last seen 9/7/22)“Remote Homeland”AMRAP X 30800m Run3 Rounds10 Bent Over Rows15 Burpees to Target HEALTHFITNESSPERFORMANCELonger AMRAP like this one are perfect for spending prolonged between 65-84% of max hea , ...
23
February 23rd Programming
All Day
WOD OPTION 1OPTION 2EMOM X 20Minute 1: 20 Air SquatsMinute 2: 10 T2BMinute 3: :45 PlankMinut 4: RestEMOM X 20Minute 1: 20 Air SquatsMinute 2: 10 V-UpsMinute 3: :45 PlankMinut 4: Rest HEALTHFITNESSPERFORMANCEA great warmup WOD before 23.2! This is a great chance to move at a moderate pace through a good , ...
24
February 24th Programming
All Day
https://www.youtube.com/watch?v=DsJnETJYiMAu0026list=PLHp7-Hw7MTnT8tgHlQVSEBZWpR2In6WNzu0026index=31 WOD OPTION 1OPTION 2 HEALTHFITNESSPERFORMANCE , ...
25
February 25th Programming
All Day
WOD OPTION 1OPTION 2“Harry and Lloyd”AMRAP X 26 W/ Partner400m Run200m Farmers Carry (50/35lb) (22.5/15kg)50 DBL DB Hang Power Clean and Jerks50 Up-Down DB Deadlift(Last seen 7/9/22)“Remote Harry and Lloyd”AMRAP X 16400m run100m Farmers Carry20 DB Hang Power Clean and Jerks20 Up-Down DB Deadlift HEALTH , ...
26
February 26th Programming
All Day
WOD OPTION 1OPTION 2“Manning”AMRAP X 1815/12 Cal Bike12 Box Jump Overs (24/20)9 Hang DBL KB Clean (35/26lb) (15/12kg)“Remote Manning”AMRAP X 1815 Up-Downs12 Tuck Jumps9 Hang DBL DB/KB KB Clean HEALTHFITNESSPERFORMANCEThis longer AMRAP provides an awesome opportunity for the Health avatar group to work , ...
27
February 27th Programming
All Day
WOD OPTION 1OPTION 2“Space Balls”EMOM X 10Minute 1: 3 Power Clean+Jerk (185/125lb) (85/55kg)Minute 2: 15 Wall Balls (20/14lb)(9/6kg) (Last seen 9/2/22)“Remote Space Balls”EMOM X 10Minute 1: DB Power Clean+JerkMinute 2: 15 Goblet Squats (Light) HEALTHFITNESSPERFORMANCEEMOM efforts like today’s can help , ...
28
February 28th Programming
All Day
WOD OPTION 1OPTION 2“Sweaty Palms”3 RFT15 American KB Swing (53/35lb) (24/16kg)12 Pull-Ups8 MIN CAP(Last seen 8/8/22)“Sweaty Palms”3 RFT15 DB/KB Swing12 DB Bent Over Rows8 MIN CAP HEALTHFITNESSPERFORMANCEShort, hard sustained effort for 8 minutes – a guaranteed sweatfest! Scaling weight and pull- , ...
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