February 28, 2017

A) every 4 minutes for 7 rounds

400m run

12 T2B

B) 3 rounds

:30 superman hold

February 27, 2017

A) front rack lunge

4x10  (total)

*choose from the following weights to do all working sets

guys: 75, 95, 115

gals: 55, 75, 95

B) EMOM 12

odd: 12 burpees

even: 6 OHS (bar)

C) 150 flutter kicks

February 25, 2017

A) FOR TIME

50 air squats, run 800m

50 burpees, run 800m

50 sit ups, run 800m

50 push ups, run 800m

50 pull ups, run 800m

* time cap = 50 min

February 24, 2017

A) deadlift

find a heavy set of 5

B) 5 rounds

10 KB snatch (53/35)

20 box jumps

30 double unders

February 23, 2017

A) 0-10 min

21-15-9

A.B. or Row Cal & burpees

B) 10-15 min

3 rounds

20 wallballs (20/14)

20 sit ups

20 push ups

C) 15-?? min

800m run w/ medball

February 22, 2017

A) EOMOM 12

3 Hang cleans + 2 front squats + 1 push press

B) EMOM 12

odd: 20 flutter kicks (L+R=1)

even: 20 KBS (35/26)

February 21, 2017

A) AMRAP 7

7 wallballs (20/14)

7 ball-slams (20/14)
7 burpees

2 min rest

B) AMRAP 7

7 box jumps

7 KB thrusters (35/26)

7 pull ups

2 min rest

C) 3 rounds

:30 superman holds

20 sit ups

20 Mt. climbers

February 20, 2017

A) Back squat

find heavy set of 3 in 15 minutes

B) 3 rounds for time

30 double unders

20 push press w/ medball (20/14)

10 OHS w/ medball (20/14)

C) 40 yard dash

1st attempt @ 50% speed

2nd attempt @ 75% speed

3rd attempt @ 100% speed

February 18, 2017

A) "Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

February 17, 2017

A) EMOM 12

odd: 1 hang power snatch (start light. work to moderate weight)

even: 5 T2B

B) 21-15-9

Box dips

seated ring pull-ups

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