Thursday 02/22

A. Coaches Warm up B. 20 Min. Find 1RM Strict Press 5 x 50% 5 x 60% 3 x 75% Singles till 1RM Lateral sidebens w/ KB x 12 per C. 14 Min. EMOM E: 5 Thrusters 65/95# (Adv.85/115#) O: 4 Pistol squats + 3 Strict HSPU D. 400 Meter row Rx Program 20 Min. Find 1RM Strict Press 5 …

Wednesday 02/21

A. Coaches Warm up B. 20 Min. Find 1RM Front Squat 5 x 50% 5 x 60% 3 x 75% Singles till 1RM Russian Twist x 16 C. Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs …

Tuesday 02/20

A. Warm up B. 20 Min. to reach 1RM Bench Press C. 7 Min. AMRAP 25FT O/H Lunges 35/50# 3 Bar Muscle Ups D. 3 Min. Banded Glute March w/ KB in front rack Rx Program 20 Min. to reach 1RM Bench Press (or other lift needed) 5 x @50% 5 X @60 3 x @75% Singles till 1RM Superset: …

Monday 02/19

A. Warm up:400 Meter Sprintrest: partner works300 Meter sprintrest: partner works200 Meter Sprintrest: partner works B. 20 Min. to reach 1RMDeadlift5 x @50%5 X @603 x @75%Singles till 1RMSuperset: Bicep curls x C. 6 Min. AMRAP9 Hang P. Cleans 65/95#6 Power Jerks 4 Min. EMOM50 Meter O/H Carry(alternate hands every min.) Rx Program20 Min. to reach 1RMDeadlift5 x @50%5 X …

Friday 02/16

Warm up Strict Press 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1 x 95% Hanging Sidebends x 12 15 Min. AMRAP 27 American KB Swing 21 Goblet Squats 15 Wall balls 9 KB Push press 400 Meter O/H Plate 35/55# Rx Program: Front Squats 10 x 50% 10 x 60% 5 x 75% 3 x …

Thursday 02/15

Warm up 10 Min. EMOME: 100 Meter Run(Adv: w/ tire drag)O: 8 Burpees(adv. 15 Burpees) 11 Min. AMRAP25 T2B20 Sandball slams (light) 21 Cal Assault bike sprint for time Foam Roll Rx ProgramStrict Press10 x 50%10 x 60%5 x 75%3 x 85%1 x 95%GHD banded Russian twist O/H Squats2 x 5 @50%3 x @75%3 x @85%1++ x @95% 16.413 Min. …

wednesday 02/14

Warm up Front Squats 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1 x 95% Tricep extensions x 15 (Heavy) Heavy Fran (9 Min. cap) 21-15-9 Thrusters 115/85# Pull ups + 35 Double unders 500 Meter Row (1:45 time cap) penalty: 30 burpees Rx Program Back Squats 10 x 50% 10 x 60% 5 x 75% …

Tuesday 02/13

Warm up Deadlift 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1 x 95% Barbell bicep curls x 12 (45/65#) 8 Min. AMRAP 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups …

Monday 02/12

Warm up 9 Min AMRAP 25 KB Swings 50 Meter sprint 30 Min. EMOM 1st: 15 Wall balls 2nd: 35 Jumping Double Arm rope slams 3rd: 13 Cal. Row|bike 150 Single unders Rx Program Deadlift 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Barbell Bicep curls x12 45/65# Press in Snatch 2 x …

Friday 02/09

A. Warm up B. 15 Min EMOM 1st: Max shoulder touches 2nd: 40 sec. L-Sit Hold (rings or hang) 3rd: 45 sec. Wall squat w/kb C. 9 Min. AMRAP 10 Strict Pull Ups 8 strict T2B 6 Pistol Squats (R+L =1) D. 200 ft. HSW or 400 ft. Bear walk Rx Program Strict Press 10 x 50% 10 x 60% …