Teams of 2
25 min AMRAP
200m
100 DU
50 Weighted Step Up
25 Hang Power Snatch (95#/65#)
Saturday 29 February 2020
Friday 28 February 2020
Wednesday 26 February 2020
Wednesday
Shoulder Press x 5 reps x 3 sets
Sumo Deadlift x 5 reps x 3 sets
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull Ups
Tuesday 25 February 2020
Tuesday
Front Squat x 5 reps x 3 sets
Clean + Hang Clean + Jerk 80% x 1 rep x 4 sets
3 Rounds
400m
25 WallBalls
15 STO (115#/75#)
Monday 24 February 2020
Monday
Back Squat x 5 reps x 3 sets
Snatch x 1 rep x 3 sets
9 min AMRAP
3 MU
6 Back Squat (135#/95#)
Friday 21 February 2020
Wednesday 19 February 2020
Wednesday
Deadlift x 5 reps x 3 sets
Shoulder Press x 5 reps x 3 sets
12min EMOM
1 Clean (225#/155#)
4 HSPU
Tuesday 18 February 2020
Tuesday
Snatch + Hang Snatch 75% x 1 rep x 4 sets
Back Squat x 5 reps x 3 sets
3 Rounds
400m
28 Sit Ups
7 MU
Monday 17 February 2020
Monday
Clean & Jerk x 1 rep x 3 sets
Front Squat x 5 reps x 3 sets
9, 15, 21
Thruster (95#/65#)
TTB
Push Up
Saturday 15 February 2020
Saturday
Teams of 2
400m
30 Deadlifts (135#/95#)
400m
30 Hang Power Cleans
400m
30 Push Jerks
* Squat Hold
Friday 14 February 2020
Friday
OHS x 5 reps x 3 sets
Back Squat x 5 sets x 3 sets
20, 15, 10 KBS (32kg/24kg)
AES 10 TTB + 400m
Wednesday 12 February 2020
Tuesday 11 February 2020
Saturday 8 February 2020
Saturday
Teams of 2
7 min = 1RM Clean & Jerk
Rest 1 min
6 min AMRAP
6 Hang Power Clean
6 Pull Up
Rest 1 min
400m Sandbag Carry
Friday 7 February 2020
Wednesday 5 February 2020
Wednesday
Snatch Balance x 1 rep x 3 sets
Hang Snatch 80% x 2 reps x 4 sets
21, 15, 9 OHS (115#/75#)
AES 30 DU + 200m
Tuesday 4 February 2020
Tuesday
Back Squat x 5 reps x 3 sets
Shoulder Press x 5 reps x 3 sets
8 min Ladder
1, 2, 3, …
HSPU
TTB
Monday 3 February 2020
Monday
Front Squat x 5 reps x 3 sets
Clean & Jerk x 1 rep x 3 sets
3 sets
4 min
200m
AMRAP
2 MU
8 KBS (36kg/28kg)
Rest 1 min
Saturday 1 February 2020
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