Wednesday, March 7th

A) 4 sets of
2 Power Clean + 2 Hang Squat Clean + 2 Front Squat

B) 2 rounds of
90 seconds Row or Bike for Cals
30 sec Rest
90 Seconds Wallballs
30 seconds Rest
90 seconds DUs
30 seconds Rest

log total reps

Tuesday, March 6th

A1) RDL 3 x 8
A2) KB/DB OH Carry 3 x 30 seconds each arm

B) 3 rounds for time
15 Shoulder to Overhead (115/80)
20 Burpees
25 Sit-ups

15 minute time-cap
choose Shoulder to OH weight you can for sure go unbroken on the first set

Monday, March 5th

A1) Barbell Lunges 3 x 12 (6 each leg alternating, step forward push back, barbell in back or front rack)
A2) Push-ups/Weighted Push-ups 3 x 6-10 at 30X1 tempo

B) In Pairs 14 minute AMRAP
7 C2B/Pull-ups
9 KB Swings
11 Air Squats
complete a full round before switching

Saturday, March 3rd

A) Farmers Carry Down & Back 3 sets

B) Deck of Cards
In teams of 3
Hearts – 1 min on Rower or Bike
Diamonds – Wallballs
Clubs – KB Snatches
Spades – Burpees
1st Joker – 30 Toes to bar/Knees to Chest
2nd Joker – 50 OH Walking Lunges

Each Person pulls their own card and does their own work, Jokers everyone stops what they’re doing and does work together

Friday, March 2nd

A) Hang Snatch
2,2,2,2,2
* Building to a heavy Dbl

B) CrossFit Open Workout
18.2

Thursday, March 1st

A) Push Press 4 x 3 @ 75-80% of 5RM

B) 3 rounds NFT
20 Walking Lunges
30-45 second Ring Plank
30 Second Superman

C) 2 rounds
50 DUs or 100 Singles
25 S2OH (45/35)
20 Sit-ups

Wednesday, February 28th

A) Front Squat 5,5,3,3,3
*start about 75% of 3RM and build close to 85-90%

B) 13 Minute AMRAP
-250m Row
-9 Thrusters (95/65)
-9 Bar Facing Burpees

Tuesday, February 27th

A) 8 Min EMOM
-3 Power Cleans
*Building through the EMOM, touch and go

B) 6 Min EMOM
-2 Split Jerks
*75% of 1RM

C) For Time:
-20 Deadlift (155/110)
-5 TTB/ K2C
-15 Deadlift
-10 TTB/K2C
-10 Deadlift
-15 TTB/ K2C
-5 Deadlift
-20 TTB/K2C
*15 Min Time Cap

Monday, February 26th

A) Back Squat
5×3 @ 80%

B) 16 Min EMOM
1- 15 Wallballs
2- 15 KB Swings
3- 15 Box Jumps
4- 15 Pull-ups/C2B

Extra Credit)
3 Rounds Not For Time:
-30 Sec L/ Plank
-30 Sec R/ Plank
-30 Sec Hollow Hold
-30 Sit-ups

Saturday, February 24th

A1) Hold top of Pull-up Pos for 10 Secs, into a 10 Sec descent, into a 10 Sec dead hang. For 3 Sets
A2) 20 Sec Hollow Hold, into 10 Hollow Rock For 3 Sets

B) Every 2 Min for 8 Sets:
-5 Deadlift
-2 Power Clean
-5 Back Squat

*you should set the barbell up for a heavy double power clean weight.
**Barbell will start on the floor for the dead lifts, then directly into two power cleans. on the last power clean you will set the barbell in the rack and go directly into back squats