Saturday, February 21st

A1) Push Press 5,5,3,3
A2) V-ups 4 x 15

B) Every 4 minutes x 4 sets
12 Push Press @ 60-70% of A1
12 Box Jumps
6 Strict Pull-ups
12 Calorie Row
rest the remaining time

Friday, February 20th

A) Power Snatch 4 x 3

B) 8 minutes at an easy pace
20 – 30 sec Handstand Hold
5 Toe to Bar
5 Burpee Box Jump
10 Air Squats

C) 4 minute AMRAP
7 Thrusters (95/65)
7 Pull-ups or C2B Pull-ups

rest 4 minutes

3 minute AMRAP
5 Thrusters (95/65)
5 Pull-ups or C2B Pull-ups

Thursday, February 19th

A) Back Squat 5 x 5 rest 2-3 minutes between each set

B) 10 minute AMRAP
20 Double Unders
8 Power Clean (115/75)
8 Ring Push-up

Wednesday, February 18th

A) Deadlift 5,3,3,1,1

B) For time 15-12-9
Shoulder to Overhead (135/95)
Box Jump (30/24)

rest 3 minutes then

50 Walking Lunges or OH Walking Lunges

Tuesday, February 17th

A1) KB Snatch 4 x 6 each arm
A2) Ring Dip 4 x 6

B) 3 rounds @ a moderate pace (i.e. heart rate elevated but try to sustain an aerobic pace that you could continue at for awhile beyond the 3 rounds. Split reps up and rest between sets accordingly)
3 minutes Rowing
20 Step-ups
20 Russian KB Swings (53/35)
20 Push-ups
20 Sit-ups

24 minute time-cap

Monday, February 16th

A) 4 sets building in weight 5 Touch and Go Power Clean + 5 Front Squats

B) 5 minute AMRAP
10 Overhead Squats (95/65)
10 Burpee Bar Hops

rest 3 minutes

5 minute AMRAP
30 Double Unders (60 singles)
10 Toe to Bar

Saturday, February 14th

Valentine’s Day Partner Workout! Happy Valentine’s Day Everyone!

In Pairs for total rounds
16 minute AMRAP
1) Row 300m (at a moderate pace)
6 Burpee Bar Hop
9 Thruster (95/65)
12 V-ups

Change when the rower finishes the 300m. Continue the AMRAP where your partner left off. Can’t start AMRAP until next partner starts rowing.

Finisher: ME weighted Plank from elbows

Friday, February 13th

A) Power Clean and Jerk (Power or Split) 5,5,3,3,3

3 rounds Fight Gone Bad Style
1 minute at each station for Max Reps rotating through
1 minute rest after finishing the row and starting the Wallballs
Count reps at each station and total reps
Doube Unders or Single Unders (divide total DUs by 5 or singles by 10 to get rep number)
Toe to Bar
Box Jumps (24″/20″)
Row (Calories = Reps)

Thursday, February 12th

A1) Romanian Deadlift 3 x 8
A2) Handstand Hold 3 x 30 sec or Handstand Walking Practice

B) 21-15-9
400m Run or 500m Row to start each round
Pull-ups or Chest to Bar Pull-ups
HR Push-ups
Walking Lunges (reps are for each leg)
18 minute Time Cap

Wednesday, February 11th

A1) Pistol Squats 4 x 6 each leg (alternate or in a row)
A2) Feet Elevated Ring Row 4 x ME

B) 5 rounds rest 1 minute after each round
7 Shoulder to Overhead (115/75#)
14 Front Rack Reverse Lunges (115/75#) alternate legs 14 total reps

C) Accumulate 2 minutes in Hollow Hold