Tuesday 2-28-17

EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

Monday 2-27-17

5RFT:
15 OHS (115/85#)
12 C2B
Directly into:
5RFT:
15 Calorie Row
12 Ring Dips

Friday 2-24-17

“Open 17.1″
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Thursday 2-23-17

3 Rounds for time of:
15 Power Cleans115/80
45 Double-unders
15 Push Jerks 115/80
45 Double-unders

For time: 5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20 Calories, Rowing
15 Front Squats, 155/105

*Rest 5 minutes between workouts

Wednesday 2-22-17

EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

Tuesday 2-21-17

3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees

Monday 2-20-17

AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)

Saturday 2-18-17

AMRAP 20:
Teams of 3 – Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20″)
6 DB Hang Squat Cleans (50/35#)”

Friday 2-17-17

EMOMx10:
6 Power Cleans (135/95#) + 6 HSPU

Wednesday 2-15-17

75 Calorie Assault Bike
200 DU
2K Row
200 DU
75 Calorie Assault Bike