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Tuesday March 2, 2021 'Wednesday Workout'

Strength: 10-8-6-4-2 Power Cleans **Increase weight**

Workout: For Time

Teams of 2!

42-30-18

Deadlifts RX(155/103) RX+(205/145)

Handstand Pushups RX+(Strict HSPU)

into,

60-40-20

Toes To Bar

Lateral Burpee over Barbell

***Finish the first couplet then move onto the next***

Tuesday March 2, 2021 'Tuesday Workout'

Workout: Teams of 2 (40 Minute CAP!)

1 Mile run

100 Situps

150/120 Calorie Assault Bike/Echo/Skierg *Pick 1*

100 Situps ups

300/250 Calorie Row

100 Situps

Sunday February 28, 2021 'Monday Workout'

Strength: 10-8-6-4-2 Thrusters (add weight every set) **Off rack**

Workout: 14 Minute AMRAP (As Many Rounds as Possible)

25 Pullups RX+(Chest To Bar)

50 Wallballs (20/14)

75 Double Unders

Thursday February 25, 2021 'Friday Workout'

Strength: Every 90 seconds for 12 Minutes

1 Hang Power Clean + 1 Squat Clean

Workout: For Time

30-20-10 Alternating DB Snatches (50/35)

10 Box Jumps (24″/20)

then,

10 DB Step ups 24″/20″ **only 1 DB**

30-20-10 Hang DB Clean + Jerk **split evenly**

Thursday February 25, 2021 'Thursday Workout'

Strength: 4-5 Rounds For Quality

40ft Rope Pull

30 Banded Tricep Kickback (15 per side)

20 DB Curls (10 per side)

10 Barbell Floor Presses

Workout: 3 Rounds For Time

250m Run

50 Situps

25 Air Squats

Tuesday February 23, 2021 'Wednesday Workout'

Strength: Box Squats 10-8-6-4-2

Workout: Accumulate as many cals as possible

Teams of 2!

6 Minutes on Rower

60 sec. rest,

6 Minutes on Assault Bike/Echo

60 sec. rest

x2

Tuesday February 23, 2021 'Tuesday Workout'

Workout: 2 Rounds For Time **35 Minute Cap**

Teams of 2!

100 Double Unders/200 Single Unders

50 Power Cleans RX(115/73) RX+(135/93)

50 Pull ups RX+**Chest To Bar**

100 Double unders/200 Singles

50 Deadlifts RX(115/73) RX+(135/93)

50 Toes To Bar

100 Double unders/200 Singles

50 Front Rack Lunges RX(115/73) RX+(135/93)

50 Handstand Push up RX+(Strict HSPU)

Sunday February 21, 2021 'Monday Workout'

Strength: Every 90 seconds for 12 Minutes

12 Wallballs + 3 Power Snatch RX(115/73) RX+(155/103)

Workout: 8 Minute Ladder

3-6-9-12-15-18-21-24…

Overhead Squats RX(95/63)

Lateral Burpees over Barbell

Extra Credit: 5 Rounds

12 Reverse Hypers

10-15 GHD Situps

10 Bulgarian Split Squats (Per leg/no weights)

Friday February 19, 2021 'Friday Workout'

Strength: Every 90 seconds for 15 Minutes

1 Hang Power Snatch + 1 Power Snatch **add weight throughout**

Workout: For Time

27-21-15-9

Pull ups

Deadlifts RX(115/73)

Push Jerk RX(115/73)

Thursday February 18, 2021 'Thursday Workout'

Strength:4-5 Rounds For Quality

25ft Row Pull **Left arm 25ft then right arm 25ft**

20 Banded Tricep ext

15 Barbell Curls

10 Tempo Bench Press **2 seconds down/2 seconds up**

Workout: For Time

21-15-9

American KB Swings (53/35)

Air Squats

then,

21-15-9

Russian Swings

Air Squats