Sunday, February 17th
Part A.)3x 1min Max Cal Ski Erg Rest as needed Part B.)18min AMRAP 12 Box Jumps 9 T2b 6 S2OH(135/95)
Part A.)3x 1min Max Cal Ski Erg Rest as needed Part B.)18min AMRAP 12 Box Jumps 9 T2b 6 S2OH(135/95)
Part A.) 3rds 1min HS Hold 16 Hollow Rocks 16 Ring Dips Part B.) “Napalm”-courtesy of Ben Bergeron 2 Rounds, For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155#) 40 Wallballs (30/20#)
Friday Part A.) 12min EMOM 1. Power Snatch+OHS 2. Squat Snatch Part B.)50 OHS (95/65) 50 DB Front Rack Walking Lunges(45/25) Flexibility: Shoulders/ Triceps
Thursday Part A.) 200m Sled Push(145/100) Do it once and go crazy! Part B.) Sandbag Squats 2 Max sets(15-30) Part C.)4rds 8 Bench(155/105) 16 Burpees
Wednesday Part A.) 18min EMOM 1. 3 Muscle Ups 2. 8 Pistols(can be weighted) 3. 18/15 Cal Row Part B.) 7min AMRAP(ladder) 2 Deadlifts(275/185) 2 Box Jumps(30/24) 4 Deadlifts 4 Box Jumps And so on....
Tuesday Part A.)3rds for times 20/14 AB Cal(timed) Rest as needed (in between each rd 8 levers from rack and 10 Strict HSPU’s) Part B.)12min AMRAP 200m Run 15 Pull ups 20 Push ups 30 Air Squats
Monday Part A.) Front Squat 5-5-3-3-1-1-1-1 Part B.)10rds 5 Push Press(95/65) 5 Front Squat Flexibility: Hamstrings/quads
Sunday Part A.)80/60/40/20 HSPU’s for time(Every time you break run 200m)(choose one) Part B.) 3 Rds 10 Back Squats(225/155) 20 Russian KBS(70/53) 30 Sit-ups
Friday Part A.) 5x5 Strict Press(:20 L-sit between sets) Part B.) 5x5 Push Jerk(5 Roll to Candle Stick between each set) Part C.)18.4 Complete as many reps as possible in 7 minutes of: 3 thrusters(100/65) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups And so on....
Thursday Part A.)20min E2MOM 1. Squat Snatch+Hang Squat Snatch 2. 16 GHD’s+40ft HS Walk Part B.)800m Run 30 Snatches(135/95)