

Friday, 28 February 2020
Strength: Build to a Heavy Clean & Jerk Conditioning: Nine Lives
6 min. EMOM
6 C2B Pull-ups
36 Clean and Jerks (115/85)
Rest 2 minutes
6 min. EMOM
6 T2B
36 Power Snatches (95/65)


Thursday, 27 February 2020
Conditioning: For Time 5 Rounds:
9 Box Jumps (24/20)
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Cal Bike
15 Kettlebell Swings (53/35)


Wednesday, 26 February 2020
Strength: Weighted Pull-Ups
3 Sets X 5 Reps Conditioning: AMRAP 18
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb


Tuesday, 25 February 2020
Conditioning: AMRAP 20/Teams of 2
Max Calorie Row
Station 1: Row
Station 2:
10 Dumbbell Hang Clean & Jerks (50/35)
15 Burpees


Monday, 24 February 2020
Conditioning: Baseline Re-test
500 Meter Row
40 Air Squats
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups Post WOD Strength: 4 Sets
8-10 Dumbbell Bench Press
8-10 Single Arm Dumbbell Row


Friday, 21 February 2020
Strength: Front Squat
Build to a heavy set of 8 Conditioning: For Time
50 Medball Squat Cleans (20/14)
25 Push-ups
100 Double Unders/150 Singles
40 Medball Squat Cleans (20/14)
20 Push-ups
80 Double Unders/120 Singles
30 Medball Squat Cleans (20/14)
15 Push-ups
60 Double Unders/90 Singles


Thursday, 20 February 2020
Conditioning:
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
200m Run


Wednesday, 19 February 2020
Conditioning: AMRAP 20
20 Wallballs (20/14)
20 Alt. DB Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses (50/35)
20/15 Calorie Row


Tuesday, 18 February 2020
Strength: Bench Press
Build to a Heavy Set of 3 Conditioning: Tabata
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off


Monday, 17 February 2020 - President's Day
Strength: Hang Squat Clean
Build to a Heavy Single Conditioning: AMRAP 10
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans
…
Rx – 135/95