WODs 2.12.18 - 2.16.18 - Sign up for your new J19 Fitness T-shirt.

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Monday

2 rounds for time of:
Run 1 mile
100 sit-ups

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups

Tuesday

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

Intermediate

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (95/65)

Beginner

1. Clean and Jerk
Practice movement with light controllable weight.

2. Conditioning
AMRAP 10:
30 Lateral Barbell Burpees
100 Single Unders
30 Squat Clean Thrusters (75/45)

Wednesday

21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Thursday

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats - If you can clean the weight from the floor and get in the back rack do it.

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Friday

1. Conditioning
3 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (53/35)
AMRAP 1: Pull-ups
Rest 2:00

Intermediate

1. Conditioning
3 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (44/26)
AMRAP 1: Pull-ups , Jumping Pull Ups, Ring Rows
Rest 2:00

Beginner

1. Conditioning
2 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (35/18)
AMRAP 1: Ring Rows
Rest 2:00

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