Thursday, February 22nd 2018
15 minute AMRAP: Building by 3’s 3 Handstand Push-Ups 3 Thrusters Rest 5 minutes 15 minute AMRAP: 50 Double Unders 400 Meter Run
Wednesday, February 21st 2018
Every 2 minutes for 16 minutes: 1 Hang Clean + 2 Jerks, building Every 6 minutes for 24 minutes: Row 35/25 Cals 15 Lateral Burpees over the rower
Tuesday, February 20th 2018
Every 2 minutes for 14 minutes: 3 Back Squats, heavier than last week (Across) 12 minute AMRAP: 30 alt DB Snatches 20 Chest to Bar
Sunday, February 18th 2018
15 minute amrap: 15 Lateral Bar Burpees 15 Squat Clean Thrusters 30 Jumping Lunges Rest 5 minutes 15 minutes amrap: 15 Power Cleans 15 Ring Dips 30 Sit Ups
Saturday, February 17th 2018
Spend 20 minutes to: Find a 3RM Overhead Squat 25 minute amrap: Each Row 250 Meters while your partner holds plank 10 Rope Climbs (alt 1/1) 100 Meter Sandbag Run,
Friday, February 16th 2018
21-15-9 Thrusters! 21-15-9 Wall Balls C2B Box Jumps DB Snatches
Thursday, February 15th 2018
45 minute AMRAP: 50 Double Unders 50 Russian Twists (medball) 50 Calorie Row 50 DB Overhead Squats (25 each side, alt however you’d like)
Wednesday, February 14th 2018
Every 2 minutes for 15 minutes: 2 Snatches, building 30 minute AMRAP: 10 Handstand Push-Ups 10 Burpee Box Jump Overs 12 KB Swings
Tuesday, February 13th 2018
Every 90 seconds for 15 minutes: 3 Back Squats, ACROSS AHAP- Record your weight 11.2 9 Deadlifts (155lbs) 12 Hand Release Push-ups 15 Box jumps (24″)
Monday, February 12th 2018
20 mins to complete 3-4 rounds for Quality 4×5 shoulder rows https://www.youtube.com/watch?v=DZgM6n7F0uA 4×5 Strict C2B pull ups 4×5 Kipping or butterfly C2B pull ups 2x 1 min Chinese plank hold
