Wednesday, March 1st

Reminder – gym will be closed on Thursday afternoon and Friday morning. Back to regular schedule Friday afternoon.

A) Power Clean & Jerk
12min EMOM
-3 Power Cleans + 1 Jerk @75%

B) B) 2 rounds
90 sec. Power Cleans (135/95)
rest 90 sec.
90 sec. Burpees
rest 90 sec.
90 sec. Calories Row/ Bike
rest 90 sec.
For total reps (log total reps, note reps for each station each round)


Tuesday, February 28th

Reminder – gym will be closed on Thursday afternoon and Friday morning. Back to regular schedule Friday afternoon.

A) Front Squat
4@70%
4@75%
3×4@80%

B) B) 8min AMRAP
Odd- 12 T2B/ K2C
Even- 16 Wallballs

C) 3 Rounds For Time:
-20KB Swings (70/53)
-20 Box Jumps


Monday, February 27th

Reminder – gym will be closed on Thursday afternoon and Friday morning. Back to regular schedule Friday afternoon.

A) Push Press Build to 80% then,
8Min EMOM (Building from 80% up)
3 Reps for first 4min,
2 Reps for 5&6,
1 Rep for 7&8

B) 15Min AMRAP
-100DUs/ 200SUs
– 10 Thrusters (95/65)
-80DUs/ 160SUs
– 10 Thrusters
-60DUs/ 120SUs
– 10 Thrusters
-40DUs/ 80SUs
– 10 Thrusters


Saturday, February 25th

A1) Ring Push-up 3×12
A2) Barbell Lunge 3×12 (6p/leg)

B) 15 Minute AMRAP in Pairs
1 working 1 resting
1 Deadlift (115/75)
1 Hang Power Clean
1 Front Squat
1 Push Press
Partner A performs as many reps as possible without setting the bar down. Once they have to set the bar down both partners do 5 Burpees then Partner B continues the circuit for as many reps as they can do until they set the bar down then both do 5 burpees again repeating for 15 min.


Friday, February 24th

A) Thruster 4 x 5 building in weight

B) Workout 17.1
For time:
10 dumbbell/ KB snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell/ KB snatches
15 burpee box jump-overs
30 dumbbell/ KB snatches
15 burpee box jump-overs
40 dumbbell/ KB snatches
15 burpee box jump-overs
50 dumbbell/ KB snatches
15 burpee box jump-overs

Time cap: 20 minutes


Thursday, February 23rd

A1) Back Squat
5×5 @70%

A2) Box Jump (30/24)
5×8

B1) Ring Row 4×10
B2) Weighted Push-up 4×10

C) 3 Rounds NFT
30sec work, rest as needed between movements:
– Wall Sit
– Handstand Hold


Wednesday, February 22nd

A) Strict Press
9 Min EMOM
3 reps evry min for 5min,
2reps every min for last 4min.
– Start first set @ 65%, and build to 80%

B) 8Min EMOM
Odd- 15 Wallballs
Even- 12 C2B/ PUs

C) 4 Rounds for Time
-12 Power Snatches @ 75/55
– 12 Box Jumps (24/20)


Tuesday, February 21st

A) Dead Lift
4×3 @85-90%

B) 16 Min AMRAP
*Barbell weight is at 75% of 1RM Power Clean

– 9 Deadlift
– 20 Sit-ups
– 6 Power Cleans
– 20 Supermans
– 3 S2OH
– 20 Sit-ups


Monday, February 20th

A) Front Squat
5@60%
5@65%
3@70%
3@80%
3@90%

B) 4×3 Min AMRAPS
-2min Rest Between

1) -Row 200m
-6 burpee over the rower

2) -12 WallBalls
– 8 T2B/ K2C

3) -16 Jumping Lunges
– 8 KB Swings (70/53)

4) -25 DUs/ 40 SUs
-8 Hand release Push-ups

* Goal is max effort at each station
* Record Rounds and reps for each station


Saturday, February 18th

A1) SA KB Strict Press 3×6 Each arm
A2) Goblet Squat 3×12
A3) Strict Chin-up 3×12

B) In Teams of 4:
25Min AMRAP
1- Row 500m

2- 10 Pull-ups
10 Sit-ups

3- 10 KB swings
10 Ring Dips

4- 10 T2B/ K2C
10 Burpees

*Score is Meters row’d