Friday, February 15th

A) Back Squat:
2×6
2×3

Build in weight, get heavy

B) 4 Rounds for Time:
20 Box Jumps/Step-ups
15 Goblet Squat
10 Pull-ups/Ring Row

Thursday, February 14th

A) 3 Rounds NFT:
10 HS Weight Transfer
Low Lizard Crawl
:30 Ring L-Sit
ME Strict C2B/Pull-up/Ring Row

B) 3 Rounds:
:45 Hollow Hold
5 Slow Descent HSPU
10 Candlestick Roll-up
ME Strict T2B/K2C (T=3131)

Wednesday, February 13th

A1) SA OH Squat Hold:
3x:30 ea arm

A2) Snatch Balance:
3×5

B) 18:00 EMOM:
1) 12/15 Cals on rower
2) 15 Wallballs
3) 15 KB Deadlift

Tuesday, February 12th

A) Overhead Squat:
2×4 @ 70%
2×2 @ 80%
2×1 @ 90%+

B) 10:00 AMRAP:
5 C2B/Pull-up
6 Burpee box jump over
7 KBS

Monday, February 11th

A1) Snatch Grip Deadlift:
4×6 (get heavy)

A2) SA Seated DB Strict Press:
4×5 ea arm

B) For Time: (12:00 Cap)
100 DU/200 SU
25 DB Cleans
25 Sit-up
25 DB Front Squat
25 T2B
25 DB Thruster
100 DU/200 SU

Saturday, February 9th

A1) SA OH Squat Hold:
3x:25 ea arm

A2) Floor Press:
3×10 w/rotation

B) 16:00 AMRAP:
12 Front Squat
10 T2B/K2C
8 Burpee Box Jump-Over

1 Work/ 1 Row
Two scores, the row for meters, and the rounds through amrap.
Athletes switch after a full round of amrap

Friday, February 8th

A) Squat Snatch:
2×5 @ 50%
then
build to a heavy single

B) For Time: (14:00 Cap)
20 HSPU/HRPU
30 Cal Row/Bike
40 Squat Cleans (135/95)

Thursday, February 7th

A) Kipping:
12:00 Kipping work

B) 15:00 AMRAP:
5 RIng Muscle Up
10 Pistol
5 HSPU
10 Candlestick Roll-up

Wednesday, February 6th

Coach John’s 40th Birthday Workout

40:00 AMRAP in Pairs
40 KB Deadlift (53/35)
40 HR Push-ups
40 Russian KBS (53/35)
40 Sit-ups
40 Empty Barbell Curls
200m Farmers Carry (53/35)

Tuesday, February 5th

A) Strict Press:
3×10
1 @ ME w/empty Barbell

B) 21-15-9:
Snatch (75/55)
Wall-Ball
Box-Jump-Over