February 28, 2018


Overhead Squat
3-3-3-3-3-3

Proceed through the sequence below completing as many reps as possible in 17 minutes of:


40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch,...

February 27, 2018

Weighted Box Step Up

8-8-8-8

Handstand Hold 30s


"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

February 26, 2018

Front Squat

5-5-5-5-5

Chin up

5-5-5-5-5

21-15-9

Dumbbell Thrusters 45/30

Chest to bar pull ups

February 23, 2018

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

February 22, 2018

Overhead Squats 2-2-2-2-2-2-2


L-sit 20s

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

 

February 21, 2018


EMOM 9


Hang Power clean x3

3 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

 

February 20, 2018

Strict Press
5-5-5-5-5


4 Rounds for Time
21 Wall Balls (20/14 lb)
18 Pull-Ups
15 Kettlebell Swings (1.5/1 pood)
12 Handstand Push-ups

 

February 19, 2018

Five 3-minute rounds of:


10 front squats
10 box jumps


Row/Bike for max calories


Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

 

February 16, 2018


Back Squat
3-3-3-1-1-1-1


Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
 

February 15, 2018

EMOM 12
1 Hang Squat Snatch + 1 Squat Snatch

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power c...

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