Month: February 2022

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Press

WORKOUT
FOR TIME
12-9-6-18-15-12
Shoulder To Overhead (115/75)
24-18-12-36-30-24
Slam Balls (30/20)

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Back Squat

WORKOUT
AMRAP x 12 MINUTES
10 Wall Balls (20/14)
8 Up-Downs to Target*
10 Wall Balls
8 Hand Release Push-Ups
*Target 6′ above standing reach.

OPEN 22.1
Friday Night Lights
Heats start at 5:45 pm
All other classes will do the same workout.

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 1/1 DB or KB Turkish Get-Up (Athlete Choice)
MIN 2 – 15-20 DB Hang Muscle Cleans (35/20)
MIN 3 – :50 Bike/Row

STRENGTH
5-5-5-5*
Back Squat
*Deload Week

WORKOUT
EVERY 3:30 x 5 SETS
75 Double Unders
15 Thrusters (115/75)
-Rest the Remaining Time-

STRENGTH
5-5-5-5*
Push Press
*Deload Week

WORKOUT
AMRAP x 16 MINUTES
300/250m Row
12 Alt. Overhead Lunges (95/65)
15 Alt. V-ups*
*1 Rep= R + L.

STRENGTH
5-5-5-5*
Power Clean
*Deload Week.

WORKOUT
6 ROUNDS FOR TIME
5 Power Cleans (155/105)
:30 Front Rack Hold
200m Run

STRENGTH
6-4-2-6-4-2*
Deadlift

WORKOUT
5 ROUNDS FOR TIME*
5 Deadlifts (275/185)
15 Pull-Ups
15 Wall Balls (20/14)
*If you finish under 9:00, option to
complete a Bonus 6th Round.

STRENGTH
6-4-2-6-4-2*
Push Press

WORKOUT
AMRAP x 12 MINUTES
20 Slam Balls (30/20)
15/12 Cal Bike
10 Push Press (115/75)

STRENGTH
6-4-2-6-4-2*
Power Clean

WORKOUT
FOR TIME
800m Run
40 Box Jump Overs (24/20)
20 Hang Power Cleans (155/105)
400m Run
20 Box Jump Overs
10 Hang Power Cleans