Wednesday 3/6
Strength Bench Press
Establish 1 rep max
Workout of the day
12 min amrap
DB floor press *Add 2 each round*
30 Du
Rx 40/25#
Rx+ 50/35#
Tuesday 3/5
Cleans
Establish 1 rep max
Workout of the day
3 Rounds
12 Lateral burpees over bar
18 SDHP
24 Wall balls 20/14#
Rx 95/65#
Rx+ 105/75
Monday 3/4
Mayhem”
Partner workout
2 rounds for time-
Row 100 calories
100 DB snatches 50/35#
50 Box jumps
50 Pullups
Friday 2/29
Workout of the day Open Workout 19.2 reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight #3) If completed before…
Details
Thursday 2/28
Back squat
Establish a new 1rep max
Workout of the day
3 Rounds-
Row 500m
16 Thrusters
16 KBS
Rx 95/65#
Rx+ 105/75#
Wednesday 2/27
Workout of the day
5 Rounds
8 C2B Pull-ups
12 Hspu
16 Sit-ups
12 Burpees
8 Cal Bike/cal Row
Accessory:Core
3 Rounds
:30sec
Leg lifts
Flutter kicks
Plank
Rest
Tues 2/26
Olympic:
Clean
Establish 1 rep max
Workout of the day
5 Rounds
10 Hang cleans
15 Box jumps
Rx 125/85#
Rx+ 155/105#
Monday 2/25
Bench press
Establish 1 Rep Max
Workout of the day
14 min amrap
40 Du
20 Plate ground to overhead
10 T2B
Rx 45/35#
Friday 2/22
Strength
Back squat
5×2 @95% of 1RM
Workout of the day
12 min amrap-
10 Russian KBS
10 burpees
20 sit-ups
Thursday 2/21
Workout of the day
2 Rounds
(32 min time cap)
Row 1000m
50 Push press
Run 800m
10 Ring Muscle ups
Rx 75/55#
Rx+ 95/65#
Accessory:
DB front raises 3×10
DB lateral raises 3×10
DB rear fly 3×10