Wednesday, February 15, 2017
4 Rounds for time of:
50 Double unders
15 Burpees
20 / 15 Calorie assault bike
Sunday, February 12, 2017
Strength
Squat
Conditioning
For time:
30 Bench press
-THEN-
5 Rounds of:
30 KB swings (70#/53#)
30 Sit ups
Saturday, February 11, 2017
AMRAP in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Pull ups
Thursday, February 9, 2017
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Wednesday, February 8, 2017
Strength
Thruster / Push jerk / Split jerk
Conditioning
For time:
50/40 Calorie assault bike
5 Rope climbs
100/80 Calorie row
10 Rope climbs
Tuesday, February 7, 2017
Max rounds in 4 minutes of:
3 Power snatch (135#/95#)
6 Push-ups
9 Pistols (each leg)
Rest 2 minutes. Repeat for a total of 5 cycles.
