Thursday, February 16, 2023
50-40-30-20-10 reps for time of:
Dumbbell snatch (50#/35#)
Sit ups
Begin every round with a 300m run.
Wednesday, February 15, 2023
Strength
Squat
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Handstand push ups
1-2-3-4-5-6-7-8-9-10
Chin ups
Tuesday, February 14, 2023
Skill / Strength
Power clean
Conditioning
5 Rounds for time of:
15 Wall ball (20#/14#)
15 Box jumps (24″/20″)
200m Run
Sunday, February 12, 2023
For time:
50 Double unders
50 Jumping lunges
50 Double unders
20 Toes to bar
Run 800m
20 Toes to bar
50 Double unders
50 Jumping lunges
50 Double unders
Saturday, February 11, 2023
Team relay for time:
50 Push ups
40 Kettlebell swings (70#/53#)
30 Calorie assault bike
40 Push ups
50 Kettlebell swings (70#/53#)
Thursday, February 9, 2023
With a 3 minute clock:
8 Bench press (155#/105#)
-THEN-
AMRAP in the remaining time of:
4 Sandbag cleans (135#/95#)
40′ Sandbag carry
Rest 3 minutes. Repeat for 4 cycles.
Wednesday, February 8, 2023
Skill / Strength
Snatch
Conditioning
4 Rounds for time of:
300m Run
20 Sumo deadlift high pull (75#/55#)
Tuesday, February 7, 2023
Strength
Squat
Conditioning
21-15-9 reps for time of:
Front squats (115# / 80#)
Push press (115# / 80#)
Thrusters (115# / 80#)
