Feb 10

Sumo Deadlift

8-6-4-2

AMRAP 10

12 Power Cleans (95#/65#)

6 Shoulder to OH (95#/65#)

12 Back Squats (95#/65#)

6 Burpees over Bar

Feb 11

OT2Mx3

12 Strict Pullups

20 Hand Release Pushups

3RFT

60 Double Unders

15 KB Swings (53#/35#)

10 Handstand Pushups

Feb 12

Turkish Getup

Build to heavy single

Row Intervals x 3

1 min moderate pace

R1

1 min hard pace

R1

1 min moderate pace

R1

Feb 13

AMRAP 17

Left: 2 DB Squat Cleans (50#/35#)

2 DB Thrusters

10 OH Walking Lunges

15 Wall Balls (20#/14#)

Right: Repeat same sequence

15 Tuck Ups

Feb 14

The Chocolate Chipper

100 Situps

90 Air Squats

80 Double Unders

70 Standing Lunges

60 Knees to Elbows

500m Row

40 KB Swings (53#/35#)

30 Pullups

200m Run

10 Hang Cleans (135#/95#)

Feb 15

AMRAP 14

4/2 Muscle Up

6 Squat Snatch 115/75

10 Box Jump Over 24/20

 

Feb 16

In teams of 2-3

2 Rounds For Time

50/35 Cal Bike

100 Double Unders

2000 M Row

100 Double Unders

50 Burpee