02-26-20

Test time:
1 Min Max Effort – T-Push Ups

Front Squats:
5@ 45/55/65/75%

Metcon:
2 EMOM x 4 Rounds
10 Deadlifts 135/85
8 Power Cleans
Max Goblet Squats 70/53
Rest 1:00

02-25-20

Metcon – For Time:
400m Run / 500m Row
50 Toes to Bar
800m Run / 1000m Row
50 Burpees
800m Run / 1000m Row
25 Ring or Bar MU / 50 Pull ups
400m Run / 500m Row

02-24-20

Push Press
8@45%
5@55/65%
3@75/85%
1@95%
*5 Strict Pull Ups After Each Set

Metcon:
7′ AMRAP
50′ Walking Lunges
15 Medball Situps
Rest 3′
6′ AMRAP
30 DU / 75 Singles
10 Russian KB 70/53

02-21-20

Deadlifts
8@45%
5@55/65/75/80/85%

Metcon – for Time:
As a Team of 2,
200 Wallballs
to Start and then EMOM, one teammate will complete 10 cal on assault bike.

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