2/28/2019

Strength

5 Bench Press every 2:30 x 4 sets, building

Conditioning

80 Wall Balls 20/14

40 Calorie Row

Cap: 12 min

2/27/2019

“Barista”
Teams of 3:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike

Cap:30

2/26/2019

Conditioning

10 min AMRAP

12 Thrusters 95/65

12 Burpees over the bar

36 Double Unders

Rest 3:00

15 minutes to find 1RM Front Squat

2/25/2019

Strength

1 Low Hang Snatch EMOM x 10 sets, building

Conditioning

21-15-9

Power Snatch 115/75

HSPU

Cap: 10 min

2/22/2019

19.1

15 min AMRAP

19 Wall Balls 20/14

19 Calorie Row

2/21/2019

Strength

3 Back squats every 1:30 x 5 sets @ 70-80%

-same weight across-

Conditioning

10 min AMRAP

10 Burpee box jump overs 24/20

30 Air Squats

Rest :30 after each round

2/20/2019

“Annie”

50-40-30-20-10

Double Unders

Sit ups

2/19/2019

Strength

2 Snatches every 1:15 x 6 sets, building

Conditioning

50 Wall Balls 20/14

50 DB Snatch 50/35

50 Overhead Squats 95/65

Cap: 13

2/18/2019

Strength

1 Low hang clean EMOM x 10 minutes, building

Conditioning

10 min AMRAP

5 Hang power clean 185/125

10 Toes to bar

30 Double unders

2/15/2019

Skills test

1, Max effort hang from pull up bar

(score is total time)

Conditioning

Teams of 2

4,000m Bike

120 Single Dumbbell overhead walking lunge steps 50/35

Cap: 18 minutes