Monthly Archives: February 2023

SKILL (15 min) Box practice WORKOUT (10 min) For time: 30 alt. DB snatch (50/35) 30 box step over (24”/20”) 20 alt. DB snatch 20 DB box step over (1x 50/35) 10 alt. DB snatch 10 DB box step over (2x 50/35) *10 min cap (Score: Time)

STRENGTH (11 min) Every :30 sec for 14 sets: 1 segmented snatch deadlift *3 sec pause 1” off ground, at the knee, and in the power position (video attached) *aim for 90-110% of power snatch across all sets (Score: Weight) WORKOUT (14 min) 14 min AMRAP: 400m run 10 KB deadlift (2x 53/35) 20 sit-up […]

STRENGTH (8 min) Every :45 sec for 10 sets: 2 back squat *aim for 70-75% of front squat across all sets (Score: Weight) WORKOUT (12 min) 5 rounds for time: 10 DB squat (2x 50/35) 1 min farmers hold (2x 50/35) 30 double under *12 min cap (Score: Time)

23.2A: 15 min AMRAP 5 burpee pull-up 10 shuttle run (1 rep = 50 ft) *Add 5 burpee pull-ups after each round 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

WORKOUT (10 min) 10 min AMRAP: 8/6 cal armless bike 10 up-down 30 flutter kick *rest :30 sec after each round (Score: Round & Reps )

SKILL (10 min) Kettlebell practice WORKOUT (12 min) 12 min AMRAP: 200m run 1 rope climb 6 single arm DB/KB hang to overhead (DB 1x 50/35 or KB 1x 53/35) (Score: Rounds/Reps)

STRENGTH (15 min) 15 min to build to 1 heavy… Snatch balance (Score: Weight) WORKOUT (16 min) 8 rounds: :30 sec: overhead squat (75/55) :30 sec: sit-up :30 sec: box jump over (24/20) :30 sec: rest (Score: Total Reps)

WORKOUT (10 min) Option A: 10 min AMRAP: 5 handstand push-up 10 double DB lunge* (2x 50/35) 20 double under *held in any position Option B: 10 min AMRAP: 5 chest to bar pull-up 10 single DB overhead lunge (1x 50/35) 20 double under (Score: Rounds/Reps) SKILL (9 min) 9 min EMOM: 1 wall walk […]

WORKOUT (14 min) “23.1” 14 min AMRAP 60 cal row 50 toes to bar 40 wall-ball 30 clean 20 ring muscle-up (Score: Reps)

WORKOUT (15 min) 15 min EMOM: Min 1: 5-10 seated Arnold press (athlete’s choice) Min 2: 15-20 Russian KB swing (35/26) Min 3: :45 sec bike (Score: Arnold press weight) ACCESSORY (12 min) 12 min EMOM: Min 1: couch stretch Min 2: foam roll something Min 3: ankle/hip mobility Min 4: child’s pose (For Quality: […]

SKILL (10 min) Burpee practice Then… For time: 15 bar facing burpee (Score: Time) WORKOUT (15 min) 2 rounds of… 6 min AMRAP: 100m run 6 bar facing burpee 12 hang power clean (75/55) *2 min rest between AMRAPs *start back from the top for 2nd AMRAP (Score: Lowest Round/Reps of the 2 AMRAPs)