February 28, 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)

February 27, 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)

February 26, 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

February 25, 2020

Conditioning:  AMRAP 20/Teams of 2
Max Calorie Row
Station 1:

Row
Station 2:
10 Dumbbell Hang Clean & Jerks (50/35)
15 Burpees

February 24, 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

February 21, 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 Dou...

February 20, 2020

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

February 19, 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

February 17, 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

February 17, 2020

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

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