Monthly Archives: February 2019

Strength 5 Bench Press every 2:30 x 4 sets, building Conditioning 80 Wall Balls 20/14 40 Calorie Row Cap: 12 min

“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

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

Strength 1 Low Hang Snatch EMOM x 10 sets, building Conditioning 21-15-9 Power Snatch 115/75 HSPU Cap: 10 min

19.1 15 min AMRAP 19 Wall Balls 20/14 19 Calorie Row

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

“Annie” 50-40-30-20-10 Double Unders Sit ups

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

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

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

Strength 1 Strict press + 4 Push press x E2MOM x 5 sets Conditioning 3 Rounds 400m run 4 Rope climbs 12 Burpee box jump over 24/20 Cap: 16 minutes

17.4 13 min AMRAP 55 Deadlifts 225/155 55 Wall balls 20/14 55 Calorie row 55 Handstand push ups