2/15/2023

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)

2/14/2023

STRENGTH (9 min)

Every :90 sec for 6 sets:
1 snatch deadlift + 1 snatch pull + 1 power snatch

*aim for 65% across all sets

(Score: Weight)

WORKOUT (15 min)

For time:
5 power snatch (155/105)
500/400m row
1 min plank hold
10 power snatch (135/95)
500/400m row
1 min plank hold
15 power snatch (115/80)
500/400m row

*15 min cap

(Score: Time)

2/13/2023

STRENGTH (8 min)

Every :45 sec for 10 sets:
2 front squat

*aim for 65% across all sets

(Score: Weight)

WORKOUT (16 min)

“Jonathan Ielpi”
2 rounds for time:
44 push press (65/45 lb)
22 wall ball (20/14 lb)
11 pull-ups
11 hand release push-ups

*16 min cap

(Score: Time)

This hero workout is dedicated to Jonathan Ielpi, FDNY, Squad 288, who was killed on September 11, 2001. Jonathan Lee Ielpi, 29, of Great Neck, was a New York City firefighter assigned to Squad 288 in Maspeth, Queens. He phoned his parents to let them know that a plane had crashed into the World Trade Center. “Jon, please be careful,” his father told him. His body was recovered in the stairwell of the south tower on Dec. 11, 2001. Jonathan Ielpi’s youngest son, Austin, was just 3 years old when his father was killed.

2/10/2023

STRENGTH (14 min)

14 minutes to build to…
Heavy 5-rep push press

(Score: Weight)

WORKOUT (14 min)

14 min AMRAP:
1 ring muscle-up
7 devil’s press (2x 35/20)
7 DB thruster (2x 35/20)
Then…
2 ring muscle-up
7 devil’s press (2x 35/20)
7 DB thruster (2x 35/20)
…3/7/7, 4/7/7, 5/7/7, etc.

(Score: Rounds/Reps)

2/9/2023

SKILL (10 min)

Wall/handstand walk practice

WORKOUT (15 min)

4 rounds of…
3 min AMRAP*:
3 inverted burpee
6 box jump (30/24)
9 cal bike

*1 min rest after each AMRAP
*pick up where left off for each AMRAP

(Score: Rounds/Reps)

2/8/2023

WORKOUT (15 min)

15 min AMRAP:
200m run
20 KB suitcase walking lunge (1x 53/35)
20 sit-up
10 American KB swing

(Score: Rounds/Reps)

 

2/7/2023

STRENGTH (16 min)

16 min to build to heavy complex…
1 power snatch + 1 hang power snatch + 1 overhead squat

(Score: Weight)

WORKOUT (10 min)

“11.1”
10 min AMRAP:
30 double under
15 power snatch (75/55)

(Score: Rounds/Reps)

2/6/2023

STRENGTH (14 min)

Every 2 min for 7 sets:
1 tempo/pause front squats (17×1)

*aim for around 70-80%+ across all sets
*7 sec pause in the bottom

(Score: Weight)

WORKOUT (9 min)

For time…
60 wall ball (20/14)
30 pull-up
15 front squat (185/125)

*RX+: heavy wall ball (25/20) and chest-to-bar pull-up
*9 min cap

(Score: Time)

2/3/2023

STRENGTH (12 min)

Every :90 sec for 8 sets:
2 strict press

*start around 50-60% of 1RM push press and build throughout

(Score: Weight)

WORKOUT (14 min)

For time:
1000/800 meter row
50 ground to overhead (95/75)
50 handstand push-up

*14 min cap

(Score: Time)

2/2/2023

WORKOUT (21 min)

21 min AMRAP:
7 strict pull-up
14 hang squat clean (75/55)
21 box climb over (24/20)
28 double under

(Score: Rounds/Reps)