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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


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