Wednesday 2/19

Strength: Bench Press
2×6@75%, 3×3@85%

Workout of the day

5 rounds for time-
2 Rope climbs
6 Strict HSPU
30 Du

Tuesday 2/18

Sumo Deadlift
2×6@75%, 3×3@85%

Workout of the day

Every 3 minutes for 12 minutes-
8 Burpees
12 DB step ups
16 KBS

Monday 2/17

“Jack Rose”
For Time (with a Partner)
103 Synchro Double-Unders
Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row
41 Synchro Burpees

Friday 2/14

Core : Turkish Get-ups

Workout of the day

For time-
3,6,9,12,15 of each
DB box jump ups
T2B

Thursday 2/13

Sumo deadlift
9-7-5-3-1(heavier than last week)

Workout of the day

12 min amrap-
10/7 Cal bike
5 Devil press
1 Farmer

Wednesday 2/12

Workout of the day

“Macho man”
EMOM for 15 minutes
3 Power cleans
3 Front squats
3 Push jerks

Tuesday 2/11

Workout of the day

For time-
50 Sit-ups
Then…
3 rounds-
50 Du
20/15 Cal row
Then…
50 Alternating v-ups
Then…
3 rounds-
10 Burpee box jump overs
15 KBS
Then…
50 Sit-ups

Monday 2/10

Monday
Bench press
9-7-5-3-1

Workout of the day

40-25-10-
Wall balls
DB snatch

Rx 40/25#
Rx+ 50/35#

Friday 2/7

Olympic:Snatch
20 minutes of practice

Workout of the day

12 min amrap-
40 Du
12 T2B
12 push ups

Thursday 2/6

Thursday
Back rack Lunges
(Building sets of 10)

6 rounds-
5 Front squats
10 Bar facing burpees

Rx 135/95#
Rx+ 165/115#