Feb 28, 2018
Strength
Every minute on the minute for 15:00:
- Minute 1: 20m Farmer’s Carry
- Minute 2: 20m Sandbag Chest Carry
- Minute 3: 10m Waiter’s Walk per arm
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 12:00:
- 10 Calorie Bike or Row
- 10 Burpees
Feb 27, 2018
Strength
Every minute on the minute for 10:00:
- Slow snatch pull + hang power snatch + :03 pause in receiving position + overhead squat from pause + :03 pause in bottom of squat
Stay light. No more than 70%
Conditioning
In teams of 3, with one athlete occupying a station, complete as many rounds as possible in 15:00:
- Station 1: 7 Kettlebell Snatch per arm (53/35)
- Station 2: 7 Unweighted Step Ups per leg (24/20)
- Station 3: 10/7 Calorie Row or Bike
Feb 26, 2018
Strength/Skill Work
4 Rounds, not for time:
- 50′ Handstand Walk (25′ Increments)
- 25′ Dumbbell Front Rack Walking Lunge (50/35)
Fitness:
- 10 Wall Facing Lateral Walk Steps each direction or 10 Shoulder Shifts
- 25′ Dumbbell Front Rack Walking Lunge
Conditioning
3 Rounds:
Complete as many rounds as possible in 3:00:
- 15 Burpee Box Jump Overs (24/20)
- 15 Double Kettlebell Deadlifts (70/53)
Rest 1:00
Feb 25, 2018
Strength
Front Squat
Conditioning
Complete as many rounds as possible in 10:00:
- 15 Wall Balls (20/14)
- 50 Double Unders
- 15 Push Press (95/65)
- 50 Double Unders
Feb 23, 2018
Conditioning
In teams of 3, alternating full rounds-relay style, complete as many rounds as possible in 24:00:
- 12/8 Calorie Bike or Row
- 8 Burpees
- 4 Clean and Jerks (115/75)
*Every 6 total rounds (2 each) add 5-10#.*
