Fri, Feb 21

Strength: Deadlift
1×5 at 60% of 1RM
1×5 at 70% of 1RM
2×5 at 75% of 1RM

then,

7 minutes to complete:
750m row
20 updowns
Max reps wallballs, 20#/14# in the remaining time

Thurs, Feb 20

20 minutes to build up to heaviest set of 10 reps in the shoulder-to-overhead movement of your choice

then,

8 minutes to climb the following ladder:
2 back squats, 155#/105#
2 box jump, 24″/20″
4 back squats
4 box jumps
6 back squats
6 box jumps
etc.

Fundamentals

MORNING is DAY 4 (Back Squat, Rowing)
EVENING is DAY 8 (Overhead Squat, Power Snatch, Snatch)

Tues, Feb 18

4 rounds
2 minutes max effort/4 minutes of rest:
12 burpees to target
Max reps pull ups in the remaining time

Fundamentals

MORNING is DAY 2 (KB Deadlift, KB Swings, Deadlifts)
EVENING is DAY 6 (Front Squats, Thrusters, Wall Balls)

Mon, Feb 17

3 rounds:
5 deadlifts, 225#/155#
5 toes-to-bars

3 rounds:
5 cleans, 155#/105#
5 handstand push ups

3 rounds:
5 snatches, 135#/95#
5 burpees to target

Fundamentals

MORNING is DAY 1 (Push Ups, Pull-Ups, Squats)
EVENING is DAY 5 (Pull-Ups, Dips, Double Unders)

Sun, Feb 16

Teams of 2
4x500m row
*Rest for as long as it takes your partner to finish their interval*

Sat, Feb 15

“12.3”
AMRAP in 18 mins of:
15 box jumps, 24″/20″
12 push presses, 115#/75#
9 toes-to-bars

Fri, Feb 14

Strength
20 minutes to build up to your heaviest set of 10 front squats

then,

2-4-6-8-10-8-6-4-2
Hang power clean, 135#/95#
Ring dips

Thurs, Fri 13

EMOM for 20 minutes:
3 touch-and-go power snatches
10 ball slams, 35#/25#

Fundamentals

MORNING is DAY 8 (Overhead Squat, Power Snatch, Snatch)
EVENING is DAY 4 (Back Squat, Rowing)

Wed, Feb 12

Gymnastic Skill
20 minutes of muscle up progressions

then,

Teams of 3
2 working/1 resting at a time
18 minutes to accomplish the following:
225 double unders
120 ring rows
90 toes-to-bars
120 push ups
225 double unders

In the remaining time: max reps muscle ups (1 working at a time)

Fundamentals

MORNING is DAY 3 (Press, Push Press, Push Jerk)
EVENING is DAY 7 (Cleans – Hang, Power, and Squat)

Tues, Feb 11

Strength: Deadlift
1×5 at 60% 1RM
1×5 at 65% 1RM
2×5 at 70% 1RM

then,

5 rounds:
5 deadlifts, 275#/185#
10 burpees

Fundamentals

MORNING is DAY 2 (KB Deadlift, KB Swings, Deadlifts)
EVENING is DAY 6 (Front Squats, Thrusters, Wall Balls)