February - 2018

012819 Monday

012419 Thursday

012319 Wednesday

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022818 Wednesday

Warm up: Stretch Strength: 3 position Power Clean + split jerk 1 complex @ 60% 1 complex @ 65% 1 complex @ 70% 1 complex @ 75% 1 complex @ 80% Conditioning: On the Minute x 12min Min 1: 15/12 Cal Row Min 2: 6 Power Cleans (155/105) Min 3: 50 Dbl Unders

022718 Tuesday

Warm up: Stretch Strength: EMOM x 10min 1 Power Snatch + 1 Squat Snatch (building) Conditioning: For Time 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (95/65) 40 OHS 50/35 Bike Cals

022618 Monday

Warm up: Stretch A) Conditioning: AMRAP x 4min 27 Cal Row 27 Wall Balls (20/14) 27 C2B *rest 4 min AMRAP x 4min 21 Cal Row 21 Wall Balls 21 T2B *rest 4min AMRAP x 4min 15 Cal Row 15 Wall Balls 15 Pull Ups B) AMRAP x 5min 3 Deadlifts (225/155) 3 HSPU 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU *keeping adding 3 reps until 5min is up

022318 Friday

Warm Up: Stretch Conditioning: Open workout 18.1 AMRAP x 20min 8 T2B 10 DB Hang Clean & Jerks 14/12 Cal Row Rx: 50/35lbs Scaled: 35/20lbs

022218 Thursday

Warm up: Stretch Conditioning: AMRAP x 18min 20 Thrusters (96/65) 20 Box jumps (24/20) 20 T2B 200m Run

022118 Wednesday

Warm up: Stretch Strength: Build to a moderate set of 3 rep OHS Conditioning: AMRAP x 3min 21/15 Cal Row 21 Lateral Burpees Max OHS (75/55) *Rest 3min 18/13 Cal Row 18 Lateral burpees Max OHS (95/65) *Rest 3min 15/11 Cal Row 15 Lateral Burpees Max OHS (115/75) *Rest 3min 12/9 Cal Row 12 Lateral Burpees Max OHS (135/95)

022018 Tuesday

Warm up: Stretch Conditioning: AMRAP x 15min 10 Hang Power Cleans (115/75) 250m Row 10 C2B 50 Dbl Unders Midline: 3 Rounds not for time 21 Back Ext 42 Weighted sit-ups

021918 Monday

Warm Up: Stretch Strength: 1. Back Squat 7-5-3-3-3 (building) 2. Deadlift- build to a moderate set of 3 Conditioning: AMRAP x 7min Wall Balls (20/14) *on the Minute do 5 Deadlifts (225/155)

021618 Friday

Warm Up: Stretch Conditioning: 3 Rounds AMRAP 3min: Assault bike AMRAP 2min: Power Snatch (95/65) AMRAP 1min: Pull Ups 2:00min Rest after each round Accessory work: 5 Sets not for time 10 Bench Press 15 Deadlifts 20 DB shoulder press 25 Dbl Unders

021518 Thursday

Warm Up: Stretch Strength: Build to a Heavy Clean & Jerk Conditioning: AMRAP x 10min 50 Lateral Burpees 100 dbl Unders 30 Squat Clean Thrusters (115/75) Gymnastics Conditioning: 5 Rounds In 1:00 15 GHD Sit Ups Max HSPU in remaining time *rest 0:30sec between each round

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