Monday 2/12
“STRENGTH”
EMOM 10
Min 1: 3 Front Squats (65-75% 1rm)
Min 2: 8-10 Bent Over Row
“CONDITIONING”
AMRAP 12
20 Single KB FR Walking Lunge (53/35lbs)
40 Double Unders
Elite: OH KB Walking Lunge
Silver: 44/25lbs, 80 Singles
Bronze: BW Lunge, 80 Singles
Accessories: 3x
20s L-Sit Hold/Tuck-up Hold
20s Superman Hold
Tuesday 2/13
“STRENGTH”
In A 12 Min Window:
Build to Heavy Clean and Jerk OTD
*C&J/split jerk tech in warm-up
“CONDITIONING”
“DT Inverted”
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Handstand Pushups
Time cap: 18 mins
Elite: 185/125 lbs, Wall-Facing HSPU
RX: 155/105 lbs
Silver: 135/95lbs, Pike HSPU
Bronze: 95/65lbs, DB Strict Press
Wednesday 2/14
“CONDITIONING”
2 x 15 Min AMRAPS
AMRAP 1
Partner 1: Row Calories
Partner 2: 20 KBS + 100′ Suitcase Carry
AMRAP 2
Partner 1: Bike Calories
Partner 2: 10 Box Jump-Overs + 15 Push-ups
Switch When Partner 2 Finishes Their Reps
Elite: 70/53lb KB, 30”/24”
RX: 53/35lb, 24”/20”
Silver: 44/25lb, 20”/16”
Bronze: 35/15lb, Step-ups
Rest 3 Mins b/t
Indy Option: Every 3 mins, Do 1 Round of P2
Work, Starting at 0:00
Thursday 2/15
“STRENGTH/SKILLS”
EMOM 8
MIN 1: 6-9 Strict Pull-ups
MIN 2: 6-9 Strict dip
Elite: Add Weight
Scaled: Band Assist/Box Dip
9-12-15 Reps of:
TTB
Burpees
-rest 1 min
9-12-15 Reps of:
Pull-ups
Single Arm DB Devils Press (50/35)
Friday 2/16
“CONDITIONING”
Chipper, for time:
1,000m/800m row
60 Air Squats
40 Sit-ups
20 Power Snatch 135/95
40 Sit-ups
60 Air Squats
1,000m/800m row
Elite: GHDs, 155/105lbs
Silver: 115/85lbs
Bronze: 65/45lbs
Saturday 2/17
“CONDITIONING”
AMRAP 25 Mins
25 Calorie Bike
25 Wall-Balls
25 Push Press
Every 5 mins, Run 200m With your Partner
Trade Reps As Needed
