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February 28, 2018

A) Push Press (15 minutes)

Find a heavy set of 5

B) AMRAP 10

Buy in = 400m Run

8 G2OH (75/55)

10 Box Jumps (24/20)

8 G2OH (75/55)

10 HRPUs

February 27, 2018

A) 4 RFT

250m Row

10 Power Cleans (115/75)

10 OHS (115/75)

50 Double Unders

February 26, 2018

A) Back Squat (20 minutes)

Find a heavy set of 5

B) AMRAP 10

12 American KBS (53/35)

10 Box Jumps (24"/20")

8 Pull-ups

C) 3 Rounds (not for time)

40 Flutter Kicks

20 Supermans

10 Clapping Push-ups

February 24, 2018

A) AMRAP 20

8 T2B

10 KB C&J (53/35)

12/10 Cal Row

February 23, 2018

A) AMRAP 20

15 Wallballs (20/14)

15 Box Jumps (24"/20")

400m Run

February 22, 2018

*6:30AM, 9:30AM and 4:30PM cancelled* 

Athletes Choice (Choose 1)

A) For Time

1 Mile Run  

B) "Karen"

150 Wallballs (20/14)

C) "Annie"

50-40-30-20-10

Double Unders

AbMat Sit-ups 

February 21, 2018

A) 10 Minutes To Complete

3 Rounds

21 Cal Row

15 K2E

7 Clean & Jerks (115/75)

B) 10 Minutes To Complete

3 Rounds 

75 Double Unders/150 Single Unders

30 V-Ups

15 HSPUs

C) 10 Minutes To Complete

1 Rounds

50 Cal Bike

35 Deadlifts (115/75)

20 Burpees Over Bar

*1 Minute Rest Between Rounds 

February 20, 2018

5 RFT

25 AbMat sit-ups 

20 KBS (53/35)

15 Wallballs (20/14)

10 Cal. Row 

5  Burpee Box Jumps (24"/20")

February 19, 2018

A) Back Squats
Warmup
5@40%
5@50%
3@60%
Work Sets
5@65%
5@75%
5+@85% 

B) AMRAP 15

3 Power Cleans (135/95)

6 C2B

12 Burpees

1 Muscle Up 

February 17, 2018

A) AMRAP 25 (Teams of 2)

21 Cal. Bike/Row (Alt. Each Round)

14 Power Snatch (115/75)

7 Bar Muscle Ups

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