Tuesday Feb 14     V-Day <3

 

Part A: OTM for 8 mins of: Even- 2 MU, ODD- 20 DU’s

Part B: With a partner, one partner works at a time. 17 mins to complete:

60 DL @ 135/95

30 burpees

60 F.SQ @135/95

30 burpees

60 Push Press

30 burpees

With remaining time: Alt. C&J @135/95

AP: 30 v-ups

Monday Feb 13

Part A: Bench Press 5×5

Part B: 8 min AMRAP of : 3 strict chin ups, 6 pistol squats, 9 KBS @70/53, Rest 2 mins then 3 min AMRAP of: burpee box jumps

AP: 100 ab-mat sit ups

 

 

Monday Jan 23

Monday Jan 23
Part A: Strict Press 5×6 Every 2 mins
Part B: 15 mins to find 1 Rep max Front Squat
Part C: For Time:3 RFT of 500m row, rest 2 mins. 
AP: 3x 45 sec hollow handstand

Monday Jan 16

Part A: 10×1 Cluster. Building Every 1 minute

Part B: Open 13.4. 7 min Accending ladder (+3) of:

3 Clean and Jerk @135/95 and TTB

AP: 3×15 parallette pushups

 

 

 

Friday Jan 13

Part A: 13 min EMOM of 4 RDL and 4 Pendlay Row
Part B: Open 12.3 :18 mins AMRAP of: 15 Box Jumps @24/20, 12 Push Press @115/75, 9 TTB
AP: 2×15 hollow Rocks

Thursday Jan 12

Part A: 10 mins Muscle Up Progression
Part B: 100 Alt. Step ups @ 24/20 , 100 ft. sled push@ 45/25, 80 Ball Slams @20/15, 100 ft. sled push ,60 Cal Row, 100 ft. Sled Push, 40 HSPU, 100 ft. Sled Push, 20 Bar MU
AP: 2 min Plank

Wednesday Jan 11

Part A: 4 sets of: 1 Snatch Balance + 4 OHS. Every 3 mins
Part B: Max unbroken push ups OR 3 Min AMRAP push ups
AP:3×10 Ring rows

Tuesday Jan 10

Part A: 6×3 Hang Power Clean. Every 2 mins
Part B: 5 RDS of: 10 G2O @ 95/65& 50 DUs. 3 min Rest. 69 Wall Balls @ 20/14
AP: 50 Partner MB V-Sit passes (25/side)

Monday Jan 9

Part A: OTM for 16 mins. Even- 2 DL ODD- 5 C2B
Part B: “Open 12.1” 7 min Amrap of Burpees to 6inch target
AP: 100 Ab-Mat Sit ups

Friday Jan 6

Part A: 8x 2 Jerk. Every 1:30

Part B: 6 RFT of; 3 squat snatch @ 115/75, 6 HSPU, 2 Rope climbs

AP: 3×10 BB RDL