Wednesday, March 1st 2017
Every 4min for 16min: 20 KB Suitcase Deadlifts 200 Meter Waiter’s Walk Every 4min for 24min: Row 250m 12 HSPUS
Tuesday, February 28th 2017
12min EMOM 1 Snatch 16min AMRAP 100 Double Unders 9 Bar Muscle Ups 18 Thrusters
Monday, February 27th 2017
Every 2min for 16min 5 Back Squats 7 Rounds, 16min cap: 15 T2B 15 OH Squats
Saturday, February 25th 2017
17.1 For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15
Friday, February 24th 2017
Alt with a partner Front Squats 5X2 Behind the Neck Strict Press 4X4 4 Rounds: 10 C2B 20 Wall-Balls 30 Grass Hoppers
Thursday, February 23rd 2017
10k Row alternating every 1K w/ a partner
Wednesday, February 22nd 2017
Every 5min for 20min 25 sit-ups 200m farmer carry Every 4min for 20min: Run 400m as fast as possible
Tuesday, February 21st 2017
Every 3min for 18min: 10 Clean and Jerks 12 minute AMRAP: 12 DB Squat Cleans 12 Burpees Over DB’s
Monday, February 20th 2017
Every 2min for 16min 5 Back Squats 15min AMRAP 9 Deadlifts 12 Push-ups 15 Box jumps
Sunday, February 19th 2017
“The Seven” 7 rounds for time: 7 HSPUS 135lb Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups
