02-14-20

Metcon: 3 RFT
1000m Row / 800m Run
100 DU / 300 Singles
30 Overhead Squats 75/35

02-13-20

DB Bench
Ring Rows
10/7 Assualt Bike
6 Rounds x 6 Reps

Metcon:
3 RNFT
100′ Walking Lunges
Max Unbroken Pullups

02-12-20

Squat Clean & Jerk:
5@50%
4@60%
3@70%
2@80%
1@85/90%

Complex:
3′ AMRAP
3 Power Cleans 135/85
6 Bar Over Burpees
Rest 1′
3′ AMRAP
3 Power Cleans
6 Bar Over Burpees
Rest 1′
In 5′, Find Heaviest Clean

Metcon: 8′ AMRAP
10 DB C&J (5L/5R) 70/50
10 Box Jump

02-11-20

Strength – Back Squats
5@45/55/65%
3@75%
2@85%
1@95%

OR

Conditioning – 5 Rounds
15/10 Bike
30 DU
10 Burpees
Rest Exactly 1:00

Metcon – For Time (25′ Cap)
400m Run
100 PERFECT Airsquats
400m Run
75 Situps
400m Run
50 HR Pushups
400m Run
25 TTB

02-10-20

Power Snatch
5@50%
4@60%
3@70%
2@75/80%

Metcon – 15′ AMRAP
10 Deadlifts
10 Hang Cleans
10 Front Squats
10 STO
10 Bar Over Burpees
Team of 2 – Split Work as Needed
Add Weight Each Round!

02-07-20

Team of 2/3 – 8′ AMRAP
8/6 Cal Assault Bike
4 Burpees

8 RNFT
5 CG Bench (heavier each round)
5 Hollow Rock
5 Tuck Up
5 V Up
5 Second Hold
10 KB Russian 70/53/44

02-06-20

Power Clean & Jerk
6@45%
5@55%
4@65%
3@75%
2@85%

Front Squat
8@45/50/55%
5@60/65/70%

Metcon: 7′ AMRAP
3-6-9-12…
Clean & Jerk
Front Squat
155/95

02-05-20

Strict Press
8@45%
5@55/65%
3@75/85%

EMOM Alt x 5 Rounds
10 Alt DB Snatch 50/35
50′ Walking Lunges
20 Airsquats

02-04-20

Strength – Hang Power Snatches
5@50%
4@60%
3@70%
2@75%
1@80%

OR

Conditioning – 4 Rounds
.3/.2 Assault Bike
15 Wallballs
Rest 2′ between rounds

Metcon: 15′ AMRAP
30 DU
20 Situps
15 Pushups
1 Lap Farmer Carry

02-03-20

Strenght Option:
Deadlifts
8@45%
5@55/65%
3@75/85%
1@95%

Conditioning Option:
500m Row
Rest 3′
1000m Row
Rest 5′
2000m Row

Metcon:
30-20-10
Pull ups
Burpees
400m Run After Each Round