Friday 2/16

Workout of the day

5 Rounds-
Row 600m
20SDHP 95/65#
40 Sit-ups

Thursday 2/15

EMOM x12 Minutes
Strict Pull-up/Ring Dip Alternating for (5-10 of each)

Workout of the day

For time-
15 Bar Facing Burpees
45 Push press 95/65#
Rest 2 minutes then…
15 Push press
45 Bar Facing Burpees

Wednesday 2/14

Strength: Deadlift
4×7

Workout of the day

Partner workout

14 min amrap-
Run 200m
25 KBS 53/35#
20 Russian twists 20/14# (Med ball)

Tuesday 2/13

Strength: Bench Press
7-7-7-5-5-3

Workout of the day

12 Min AMRAP
40 Du
10 Renegade rows w/ push-up 40/30#

Monday 2/12

Strength: Back Squat
4×5

Workout of the day

5 Rounds
12 Squat Cleans 125/85#
12 T2B

Friday 2/9

Details

Thursday 2/8

Strength: Deadlift
3×10

Workout of the day

5 rounds for time-
20 Wall balls 20/14
12 Burpees
4 shuttle sprints

Wednesday 2/7

Olympic: Snatch Complex
Build to a heavy 2 Power Snatch+ 2 Overhead Squats

Workout of the day
15 min amrap-
Partner you go I go

Bike .3 miles
10 T2B

Tuesday 2/6

Strength:Back Squat
3×6

Workout of the day

12 min amrap-
10 Double KB front squat 53/35#
15 Sit-ups

Friday 2/2

Workout of the day

Strength: Back Squat
3×6

Metcon:

For time-
60 Wall balls 20/14#
Then
2 Rounds-
50 Double Unders
25 Russian KBS 70/53#
Then
60 Wall ball