Friday, February 23rd

A) Every 90 Seconds for 6 Sets
2 Squat Clean
+
1 Split Jerk/ Jerk
@ 85%

B) 18.1
IMMEDIATELY FOLLOWING THE 6:15PM WORKOUT. WE WILL BE SCORING 18.1 FOR THOSE WHO ARE COMPETING IN THE OPEN, OR CHOOSE TO DO THE WORKOUT THEN! FRIDAY NIGHT LIGHTS

Thursday, February 22nd

A) Back Squat
3×5 @65%
2×3 @ 75%

B1) Farmers Carry 3 x Down & Back
B2) Strict Pull-ups 3 x 5-8 Reps

C1) Bent Over Barbell Row 3 x 8-12
C2) Good Mornings 3 x 8-12

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