February 28, 2018

Strength: Close Grip Bench Press

8-6-4-2

**Rest 2 Minutes Between Sets

Conditioning: For Time

Wall Balls (20/14)

40-32-24-16-8

Ring Rows

20-16-12-8-4

February 27, 2018

Strength: Deadlifts 5-5-5

Conditioning: 3 RFT

400m Run

10 Bar Facing Burpees

10 Power Cleans (135/95)

February 26, 2018

Conditioning: 30 min EMOM

2 Thrusters + 20 DU 

Start at 95/65 lbs and every min add 10 lbs to your bar. Once you get to your heaviest set of 2 work your way back down taking 10 lbs off the bar each min

Post WOD: 3 Rounds not for time

40 Sec Banded Plank 

15 GHD Back Ext

February 23, 2018

Conditioning: Open 18.1 

20 min AMRAP 

8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12 cal. row

February 22, 2018

Core: 3 Rounds Not For Time

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

30 Second Plank 

Conditioning: 10 Rounds for Time

With a partner, Alternating Rounds

0.5 Mile Assault Bike

February 21, 2018

Strength:  Close Grip Bench Press 9, 7, 5, 3

Conditioning: 3 RFT

21 Bar facing Burpees

12 HSPU

9 Deadlifts (225/155)

February 20, 2018

Conditioning: Five 3-minute rounds of:

10 front squats (135/95)

10 box jumps

Max T2B  

Rest 3 minutes between rounds

February 19, 2018

Strength: 10 min EMOM 1 Snatch, 70% 1RM

Conditioning: For time:

20 Hang Power Snatches (75/55) 

800m Run

15 Hang Power Snatches (95/65) 

400 m Run

10 Hang Power Snatches (115/85) 

200 m Run

February 16, 2018

Strength: Back Squat 2-2-2

*No sets above 85%

Conditioning: 12 min AMRAP

50 Ft DB Front Rack Walking Lunge (50/35)

10 DB S2OH

5 Bar Muscle ups (Scaled: 5 Jumping pull ups + 5 Push ups)

February 15, 2018

Strength: 12 Min. HSPU E90S

Beginner: 15 Second Handstand Hold + 5 perfect push ups

Intermediate: 6-8 Kipping HSPU

Advanced: 6-8 Strict HSPU

Conditioning: 21-15-9

Hang Snatch (75/55)

Burpees

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