Wednesday 2-21-18

“Downpour”
3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Strength
Push press
Front squat

Tuesday 2-20-18

Power Snatch
Build to Heavy Set of 2

“Fast Lane”
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Row

Strength
Dl
Bench

Monday 2-19-18

“Iron Lung”
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Strength

Snatch
S press

Friday 2-16-18

“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Thursday 2-15-18

3 Rounds for time of:
50 Double-unders
10 Overhead Squats 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-ups

4 Rounds for time of:
15 Burpees over the rower
15 Calories, rowing
15 Bench Press, 135/95

Wednesday 2-14-18

“Hot Sauce”
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Strength
Clean
Bench

Tuesday 2-13-18

“Bar Hopping”
AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Row
15 Chest to Bar Pull-ups
60 Double Undress

Strength
Jerk
F squat

Monday 2-12-18

Deadlift
Build to a Heavy Set of 3

“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Strength
Snatch
Dl

Friday 2-9-18

Clean and Jerk
Build to a Heavy Single

“Double Time”
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Thursday 2-8-18

21-15-9 reps for time of:
Calories, Row
Thrusters, 95/65

AMRAP 10 minutes of:
200m Run
100m D-ball Carry, 100/70
5 D-ball Cleans, 100/70

2 Rounds for time of:
1 Mile run
10 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.