Wednesday, February 20, 2019
Complete as many rounds and reps as possible in 15 minutes of:
30 Bar-facing burpees
15 Overhead squats (M: 120lbs / 55kg, W: 90lbs / 40kg)
5 Muscle-ups
Tuesday, February 19, 2019
5 Rounds for time of:
20/15 Calorie assault bike
20 Front rack lunges
200m Run
Sunday, February 17, 2019
Volume training
AMRAP in 8 minutes of:
2 Chest to bar pull ups
4 Pull ups
6 Toes to bar
8 Box jump overs (24″/20″)
Saturday, February 16, 2019
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees
♦ compare to 03/15/16 ♦
Thursday, February 14, 2019
Skill / Strength
Split jerk
Conditioning
AMRAP in 14 minutes of:
10 Sit ups
2 HSPUs
20 Sit ups
4 HSPUs
30 Sit ups
6 HSPUs
40 Sit ups
8 HSPUs
50 Sit ups
10 HSPUs
60 Sit ups
12 HSPUs
Wednesday, February 13, 2019
Strength
Back squat
Conditioning
3 Rounds for time of:
50 Unbroken double unders
10 Strict pull ups
20 Alternating one arm KB swings (53#/35#)
Tuesday, February 12, 2019
For time:
50 Calorie assault bike
1,500m Row
30 Calorie assault bike
1,000m Row
15 Calorie assault bike
500m Row
♦ compare to 3/21/18♦
