Thursday, February 15, 2024
AMRAP in 15 minutes of:
10 Pull ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
10 Sumo deadlift (225#/155#)
Wednesday, February 14, 2024
Skill / Strength
Split jerk
Conditioning
5 Rounds for time of:
5 Push press (135#/95#)
10 Double unders
10 Toes to bar
** increase the double unders by 10 reps each round
Sunday, February 11, 2024
EMOM for 18 minutes.
Minute 1 – 45 Double unders
Minute 2 – 15 KB swings (53#/35#)
Minute 3 – 3 Bench press (185#/130#)
Saturday, February 10, 2024
AMRAP in 15 minutes of:
200m Run
3 Hang power cleans (95#/65#)
6 Front rack lunges (95#/65#)
9 Thrusters (95#/65#)
Thursday, February 8, 2024
Filthy Fifty
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (53#/35#)
Walking Lunge, 50 steps
50 Toes to bar
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
Tuesday, February 6, 2024
Skill / Strength
Snatch
Conditioning
21-15-9 Reps for time of:
Overhead squats (135#/95#)
Box jumps (30″/24″)
