02-20-20

Power Cleans
5@50/60%
4@65/70%
3@75/80%

Metcon: 3′ EMOM
200m Run + 1 Clean @ 85%
*Add 1 Clean Every Round for 5 Rounds

02-19-20

Floor Seated DB Shoulder Press
Strict Ring Rows
5 Rounds x 8 Reps Each

Back Squats:
8 @ 45/50/55/60/65/70%

20-16-12-8-4 CG Bench Press
50′ Walking Lunges

02-18-20

3 Rounds for Time:
400m Run
10 Snatch 135/85
10 Chest to Bar Pullups
70 DU
10 Clean & Jerk
10 HR Pushups

02-17-20

20′ AMRAP
15/12 Cal Row
10 Burpees

Then, Pick One:

Strength: Thrusters
8@45/50%
6@55/60%
4@65/70%

Metcon: 12′ AMRAP
5 DB Thrusters Left 50/30
5 DB Thrusters Right
15 Situps

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