Thursday, March 5th

A1) Weighted Push-up 3 x 10
A2) KB Snatch 3 x 8 each arm

B) 5 rounds for time
6 Deadlift (225/155)
7 Handstand Push-ups or Push Press
8 Toe to Bar

Wednesday, March 4th

A) Snatch Grip Deadlift 4 x 3 (tough weight but with excellent positioning)

B) Power Snatch 4 x 2 with 1 minute rest between sets

C) 2 minutes at each station
1 minute rest between
2 rounds for total reps
Box Jumps w/step down
Burpees w/jump and touch about 6 inches above reach
Pull-ups or C2B Pull-ups (be careful not to go to failure on these, break into smaller sets with a little rest between each)

Tuesday, March 3rd

A) 10 minutes build to a 3RM Push Press

B) 16 minute AMRAP @80%
Row 500m
10 HR Push-ups
15 Sit-ups
20 Walking Lunges
rest 3 minutes
ME Weighted Plank

Monday, March 2nd

A1) Back Squats 4 x 5
A2) Strict Pull-ups or strict weighted pull-ups 4 x 3

B) 4 x 3 minute AMRAP
with 2 minutes rest between
30 Double Unders
10 Wall Balls
5 Hang Power Cleans (135/95)
for total rounds
start next round where you left off previous one

Friday, February 27th

A) EMOM 10
Odd – 7 Deadlift at moderate weight
Even – 12 Box Jumps (24/20″)

B) In Teams of 2
1 working/1 resting both partner does each exercise each round
3 rounds for time
12 Front Squat (95/65)
12 Burpee Bar Hop
20 Calories on the Rower

Thursday, February 26th

A1) Barbell Step-ups 3 x 8 each leg
A2) Push-up/Weighted Push-ups 3 x 10

B) 6 rounds each for time
5 Power Snatch (115/75)
5 Overhead Squats (115/75)
10 Box Jump Overs (24/20″)
rest 1 minute between rounds

Wednesday, February 25th

A1) Squat Clean 3 x 5 or 3 sets of 3 Power Clean + 3 Front Squat
A2) Ring Holds/L-sits 3 x 20 to 40 seconds

B) 20 minute at an Aerobic Pace
40 Double Unders (100 Singles)
10 Pull-ups or C2B Pull-ups
10 yard Forward Bear Crawl
10 yard Backward Bear Crawl
10 yard Forward Walking Lunge
10 Yard Reverse Walking Lunge
Row 1 minute

Tuesday, February 24th

A1) Ring Row 4 x 8 (feet elevated if possible)
A2) 1 minute Double Under Practice between sets

B) 8 minute AMRAP
Buy in: 500m Row
then in remaining time
10 KB Swings
8 Toe to Bar
6 Burpees

rest 4-5 minutes

C) 10-12 minutes Muscle up Progression Practice

Monday, February 23rd

A) 12 minutes
Build to a heavy 3 rep Overhead Squat
If it gets heavy early do several more sets practicing at a tough weight

B) 4 rounds for time
3 Wall Walks or 9 Handstand Push-ups
10 Deadlifts (225/155)
20 Step-ups (24/20″)

18 minute Time-cap