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Thursday, February 8th

A1) Romanian Dead Lift 3×8
A2) Ring Rows 3×8-12
A3) Hollow Hold 3xME

B) For Time:
-Row 30/25 Cals
-50 Wallballs
-50 Double Unders (or 100 singles)
-40 Wallballs
-50 Double Unders (or 100 singles)
-30 Wallballs
-Row 30/25 Cals
-100 Sit-ups


Wednesday, February 7th

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

*% based off 1RM established 1/15

B) 4×3 Min AMRAPs w/ 2 Min Rest between.
*ascending weight, descending reps

3 Min AMRAP of:
-6 Thrusters (95/65)
-9 Shoulder to OH (95/65)
-12 Box Jump Overs (24/20)
Rest 2 Min

3 Min AMRAP of:
-5 Thrusters (115/80)
-8 Shoulder to OH (115/80)
-12 Box Jump Overs (24/20)
Rest 2 Min

3 Min AMRAP of:
-4 Thrusters (135/95)
-7 Shoulder to OH (135/95)
-12 Box Jump Overs (135/95)
Rest 2 Min

3 Min AMRAP of:
-3 Thrusters (155/110)
-6 Shoulder to OH (155/110)
-12 Box Jump Overs (24/20)


Tuesday, February 6th

A) Back Squat
8 Min EMOM
-3 Reps
*Starting first set at 65-70% of 3RM, build in weight each minute

B) 16 Min AMRAP

-400m Row
-16 SA DB/KB Push Press (8p/ arm)
-12 Toes 2 Bar/ K2C
-8 Burpees w/ 6″ jump and touch target


Monday, February 5th

A) Hang Power Clean
5 Min EMOM
-3 Reps @ quick, challenging weight

rest 2 Min

4 Min EMOM
-2 Reps building in weight

B) 4 Rounds For Time:
-20 DUs/ 50 SUs
-10 Pull-ups
-20 Front Rack Lunges (95/65)
-10 Box Jumps


Saturday, February 3rd

A) 10 Min Muscle Up Practice
Bar or Ring

B) 10 Min AMRAP
In Teams of 2:
One Working, One Resting
-3 Snatch Grip DL
-2 Power Snatches or Hang Power Snatch
-1 OH Squat
*Partner completes entire series then switches
**Athlete chooses weight

-REST 5 MIN

C) 10 Min AMRAP
In Teams of 2:
One Working, One Resting
-Cals on Rower (20/16)
-8 Burpees over the Rower
*Partner completes entire series then switches


Friday, February 2nd

A) Deadlift
% based off of 1RM
2×5 @ 75%
2×3 @ 80%
2×1 @ 85%

B) 15 Min AMRAP
-6 Dead Lift (225/155)
-12 Box Jump Overs (24/20)


Thursday, February 1st

A) Tempo Font Squat
4×6 @ 31X1
*Build to a weight that allows you to maintain proper positioning, and you are able to do all reps at the 3 second lowering

B1) Strict Press 4×8-12 Reps (95/65)
B2) Ring Row 4×8-12 Reps
B3) Push-Up 4×12-15 Reps

C) Core Work
3 Rounds: NFT
-10 Strict T2b/ K2C
-30 Sec Hollow Ring Hold
-40 Sec Plank


Wednesday, January 31st

A) Push Press
% based off of 5RM
5 @ 70%
4 @ 75%
2×3 @ 80%

4 Rounds For Time:
-350m Row or Cals on Bike (30/25)
-10 Hand Stand Push-ups
-10 Ring Dips

*17Min Time Cap

(Scaling Option)
4 Rounds For Time:
-350m Row or Cals on Bike (30/25)
-45 Sec Hand Stand Hold
-8 Box Dips


Tuesday, January 30th

A) 9 Min EMOM
Power Clean
+
Jerk
*Build into a tough single

B) 16 Min EMOM
1- 18 Wall Balls (20/14)
2- 20 RKB Swings (70/53)
3- 30 Double Unders/ 60 SUs
4- 15 Box Jumps (24/20)

*Shorten reps as needed to stay in 35-45 Second working window.


Monday, January 29th

A) Back Squat
-4×8 @ 75% of 3RM
-Rest 3 Min Between Sets

B) 12 Min AMRAP
-Toes To Bar/ K2C
-DB/ KB Snatch
DB= 50/35
KB= 53/35

*Starting at 2 Reps, add two after each round is complete

-2 T2B
-2 Snatches
-4 T2B
-4 Snatches
-6 T2B
-6 Snatches…etc