2/12/2020

Painkiller :30 on/ :30 off until complete 100 KB Swing 53/35 100 Goblet Squat 100 Burpees Cap: 30

2/11/2020

Strength 15 min to find 1RM Bench Press   Conditioning 5 min AMRAP 5 Deadlifts 275/185 10 Push ups Rest 2:00 5 min AMRAP 10 Deadlifts 185/125 5 Push ups

2/10/2020

Strength 15 min to find 1RM Back Squat   Conditioning 50-40-30-20-10 Sit ups 25-20-15-10-5 Wall Balls 20/14 Cap: 12

2/7/2020

Teams of 2 3 rounds 1,000m Row 25 DB Box Step Overs 50s/35s and 24/20 box Cap: 24

2/6/2020

Strength 15 min to find 1RM Push Jerk Conditioning 13 min AMRAP 45 Double Unders 30 Shoulder to Overhead 75/55 15 Pull ups

2/5/2020

“Bees Knees” – repeat from 3/20/19 5 Rounds 1:00 Wall Balls 20/14 1:00 KB Swing 53/35 1:00 AAB Cals 1:00 Rest

2/4/2020

Strength 15 min to find 1RM Deadlift Conditioning 4 rounds 200m run 16-14-12-10 Burpee Box Jump Over  24/20 Cap: 13

2/3/2020

Strength 15 min to find 1RM Hang Clean -power or squat- Conditioning 10 min AMRAP 10 Hang Power Clean 135/95 10 Front Squat 135/95 10 HSPU