Strength:
Pull-up complex
Cond:
1 RFT
33 Cal. Bike
33 DB split squats 20/15
33 Wall-balls 20/14
33 Med ball sit-ups
3 Squat cleans 185/105
3 BMU
2/18/20
18
Feb
2020
2/17/20
17
Feb
2020
Strength: OHS singles
10 Rounds @ 90 secs
Cond: For Time
10-1
Plate pistols 15/10
Plyo push-ups onto 45/25s
Pistols: Hold plate out extended in front of you during descent and ascent. Scale by sitting to lowest box height you can do workout
Push ups: Start w/chest and palms on ground. Ends w/hands on both plates fully extended at elbow into pushup. Goal is to push hard enough to hop both hands on plates but can scale by walking them up.
2/15/20
15
Feb
2020
Oly: Clean and Jerk
*Focus is hitting touch and go singles
Cond: "Steel Toe"
Teams of 3
3 rounds:
1000m Row
30 TTB
– Into –
21 Burpee Box Jumps Overs 24/20
21 CJ 135/95
21 Burpee Box Jumps Overs 24/20
21 CJ 155/95
21 Burpee Box Jumps Overs 24/20
21 CJ 185/95
(Time Cap 30 mins)
2/14/20
14
Feb
2020
Strength: 4×8 OH Walking Lunges
*Suggested 95/65#
Cond: For Time
1 BS @ 90%
20 HSPU
1 BS
25' HS Walk
1 BS
20 HSPU
1 BS
25' HS Walk
1 BS
*Work from the rack
2/13/20
13
Feb
2020
Isometric: 3 Rounds
5-5-5 Tempo (5 seconds down, 5 seconds hold, 5 seconds up)
5 Tempo push ups
5 Tempo goblet squats (light weight)
5 Tempo ring rows (hold at top)
5 DB RDLS (2 DBs, 2 legs)
Active Recovery – 3000m Row at conversational pace
2/12/20
12
Feb
2020
Strength: Strict Press
EMOM 10 @ 85% of 1RM
Cond: 5 RFT
30 DUs
10 DB Step ups 50/35#, 24/12"
10 DB GTOH 50/35
10 TTB
2/11/20
11
Feb
2020
Strength: RDLs
4 x 8 at medium load
Cond: AMRAP 12
3,6,9,12…
Wallballs 20/14
Burpees
Pull ups
2/10/20
10
Feb
2020
Strength: Front Squat
EMOM 10 @ 85% of 1rm
Cond: For Time
15-10-5
Snatches 95/65
Cals Row
– 1 min rest
15-10-5
Snatches 95/65
Cals Bike
2/8/20
08
Feb
2020
Oly: 3 Pos. Clean
Cond: In teams of 3 FT
30 Rope Climbs
90 Clean and Jerk
180 TTB
25 min Time Cap
2/7/20
07
Feb
2020
Cond: 3 X AMRAP 10
*I go you go style
2 Rounds:
6 Devil Press 35/20
6 Box step overs
– Rest 3 mins
1 Round:
3 BMU
6 HSPU
9 KBS 53/35#
– Rest 3 Mins
1 Round:
20 Sit ups
20 Air Squats
