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)

Mon, Feb 10

4 rounds:
2 minutes on/4 minutes of rest
12 chest-to-bar pull ups

In the remaining time, max reps thrusters 95#/65#

Fundamentals

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

Sun, Feb 9

Teams of 2
“I go, you go”
400m run with sandbag, 50#/35# (together)
100 partner sit ups, 50#/35#
100 knees-to-elbows
400m run with sandbag, 50#/35# (together)

Sat, Feb 8

“11.2”
AMRAP in 15 mins:
5 Deadlifts, 155#/100#
12 push ups
15 box jumps, 24″/20″

Fri, Feb 7

4 rounds
2 minutes on/4 minutes off
12 wallballs, 20#/14#
Max reps push jerks in remaining time, 135#/95#

Thurs, Feb 6

Strength

Deadlift
1×5 at 60% 1RM
3×5 at 70% 1RM

then,

1 round, max effort:
25 burpees to pull up bar
20 knees-to-elbows
1000m row

Fundamentals

MORNING is DAY 8 (Overhead Squat, Power Snatch, Snatch)

EVENING is DAY 4 (Back Squat, Rowing)

Wed, Feb 5

CrossFit

Gymnastic Skill
20 minutes of kipping pull up progressions

then,

Teams of 2
“I go, you go”
100 push ups
50 chest-to-bar pull ups
100 box jumps, 24″/20#
50 pull ups
100 ball slams, 35#/25#
10 bear crawls (5 apiece)
– Front: down and back
– Back: Length of room

Fundamentals

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