Tuesday, March 5th

A) Deadlift:
3×5

B) 3 Rounds for Time:
100 DU/ 200 SU
25ft SA OH Walking Lunge (R)
15 Box Jumps
25ft SA OH Walking Lunge (L)
15 Power Cleans (95/65)

Monday, March 4th

A) Back Squat:
15:00 to build to heavy set of 5

B) For Time: 16:00 Cap
500m Row
50 KBS
40 C2B/Pull-up/Ring row
30 T2B/K2C
20 DB Thrusters

Saturday, March 2nd

A) Every 2:00 For 12:00:
2 Clean & Jerk

B) For Time in Pairs:
100 FR Lunges (45/35)
25 Synchro Burpees
100 Strict Press (45/35)
25 Syncro Burpees
100 T2B/K2C

Athletes do the burpees together in sycnro, and the lunges and press, 1 work 1 rest split evenly.

Thursday, February 28th

A) 12:00 EMOM:
1) 12 Ring Kip Swings
2) 12 Ring Support Swings
3) :45 ME Hollow Hold

B) 21-15-9:
Candlestick Roll-up
Ring Dip
Pistol ea leg

Wednesday, February 27th

A) Snach:
15:00-18:00 to find 1 RM Snatch

B) 2 Rounds for Total Reps:
:90 ME Thrusters (75/55)
:30 REST
:90 ME Row for Cals
:30 REST
:90 ME Burpee Box Jump
:30 REST

Tuesday, February 26th

A1) SA Seated Strict Press:
3×6 ea

A2) KB SLRDL:
3×6 ea

(10:00)

B) 20:00 EMOM:
1) 5-10 Strict Pull-up/Ring Row
2) ME HRPU
3) ME L-Sit/Hollow Hold
4) ME Goblet Squat (70/53)

30 sec work/30 rest for ME

Monday, February 26th

A) 1RM OHS:
Take 15:00 – 18:00 to Find 1RM OHS

B) 11:00 AMRAP:
25 DU/50 SU
5 HSPU/HRPU
5 G20 @ 50%-60% 1RM

Saturday, February 23rd

A1) Hollow Hold:
3xME

A2) Floor Press:
3×6
*Pause for :02 at the top w/DB touching*

B) 20 minute AMRAP
80 walking lunges
80 DB Cleans
80 Sit-ups w/wallball
80 Cal Row/Bike (no more than 5:00 in rower)
80 Pull-up/Ring-Row

1 Work/1 Rest
Athletes split work evenly

Wednesday, February 20th

A1) Strict Press:
4×5

A2) Hollow Hold:
4x:30

B) For Time: (18:00 cap)
35 Cal Row
45 Thruster (75/55)
35 Pull-up/Ring Row
45 Burpee over Bar
35 Cal Row