Wednesday, February 21st

A) KB Work
Four Sets Total:
1 Set =
-10 KBFront Rack Forward Lunges (5p/leg)
-10 Alt KB Push Press (5p/arm)
-10 KB Romanian DL

B) 17 Min AMRAP:
-30 DUs/ 60 SUs
-20 OH Walking Lunges (45/25)
-30 Sit-ups
-20 Burpees
-30 Squats (holding your 45/25 from lunges)


Tuesday, February 20th

A) Dead Lift
3×3 @85%
2×1 @ 90%

B1) Ring Dip 3×8
B2) Chin-ups 3×8

C) For Time:
75 Wall Balls (20/14)
50 HR Push-ups


Monday, February 19th

A) Strict Press
2×6 @ 60%
2×5 @ 70%
1×3 @ 80%

B) 13 Min AMRAP
-8 Toes to Bar/ K2C
-10 Shoulder to OH (115/80)
-12 Goblet Squats (53/35)


Saturday, February 17th

A) Back Squats
Bring Sally Up
Rx 115/80

B) In Pairs
For Time:
Split Reps Evenly
-Row 2k
-200 Sit-ups
-200 DUs/ 400 SUs
-200 KB Swings
*20 Min Time Cap


Friday, February 16th

A1) Strict Pull-up 4x 5-8 Reps
A2) Good Mornings 4x 5-8 Reps
A3) DB/KB Bent Over Row 4x 5-8 Reps p/ arm

B) 3 x 3 Min AMRAP of:
-6 Power Cleans & Jerks (135/95)
-9 Box Jumps (24/20)
Rest 3 Min between


Wednesday, February 14th

A) Push Press
3×5 @80%

B) Split Jerk (from rack)
3×3 @80%
2×1 @90%

C) 17 Min AMRAP
-300m Row
-15 wallball cleans
-12 Push-ups
-45 Sec Hollow Hold


Tuesday, February 13th

12 Min EMOM
-Keep working no longer than 45 Sec at each station:

-1) KB Step-Up 8-12 Reps (4-6p/leg)
*Holding 2 kbs in a farmers carry hold

-2) Ring Row 8-12 Reps
*elevated feet if possible

-3) KB SA Push Press 8-12 Reps (4-6p/arm)

B) 4 Rounds For Time:
-15 Wall Balls
-18 Russian KB Swing
-21 Double Unders/ 42 Single Unders


Monday, February 12th

A) Deadlift
3×5 @ 80%
2×3 @ 85%

B) 14 Min AMRAP:
-20 Pull-ups
-15 Hang Cleans (115/80)
-10 Bar Facing Burpees
-20 Pull-ups
-12 Hang Cleans (135/95)
-10 Bar Facing Burpees
-20 Pull-ups
-9 Hang Cleans (155/110)
-10 Bar Facing Burpees


Saturday, February 10th

A1) Farmers Carry 3x D&B
*w/o setting kbs down at turn around
A2) Strict Pull-ups
3x 30% of Max Pull-ups in 3 Min
*established 1/18

B) In Pairs: 18 Min AMRAP
*1 working, 1 resting
*Splitting reps evenly

-50 Box Jumps
-50 Front Squats (95/65)
-50 RKB Swings
-50 Shoulder to Overhead (95/65)
-50 HR Push-ups
-50 Thrusters (95/65)


Friday, February 9th

A) Tempo Font Squat
4×5 @ 31X1
Same tempo from last week, but one less rep per set. Try to bump the weight up just a little from last week, but still maintain proper form and tempo.

B) Open Workout 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.