Feb 16, 2018
Conditioning
In teams of 5, with only one athlete occupying a station at a time, complete as many rounds as possible in 30:00:
- Station 1 – 300/250m Row
- Station 2 – 20 Dumbbell Push Press
- Station 3 – 15 Box Jumps
- Station 4 – 20 Kettlebell Swings
- Station 5 – 25 Air Squats
Feb 15, 2018
Strength
4 Rounds not for time:
- 8 Single Leg Kettlebell Deadlifts each leg
- 4 Tall Box Step Ups each leg (weight if possible)
Conditioning
Complete as many rounds as possible in 12:00:
- 60 Double Unders
- 40 Deadlifts (155/105)
- 30 Toes to Bar
- 20 Shoulder to Overhead (155/105)
Feb 14, 2018
Conditioning
At 0:00, for time 21-15-9 reps of:
- Dumbbell Snatch (50/35)
- Burpees over the Dumbbell
At 10:00, for time:
At 20:00, for time:
- 50/40 Calorie Assault Bike
- 150 Double Unders (or 200 Single Unders)
*8:00 time cap on each workout.*
Feb 13, 2018
Strength
Every 1:30 for 5 sets:
Use between 60-70%
Conditioning
With a partner, alternating full rounds, complete 3 rounds each:
- 50 Double Unders
- 20m Dumbbell Front Rack Walking Lunge (35/50)
- 25 Wall Balls
Feb 12, 2018
Strength
Every :15 for 15 sets:
Performance:
Fitness:
- Slow Snatch Pull + High Hang Snatch
Conditioning
Complete as many rounds as possible in 9:00:
- 9 Dumbbell Power Cleans (35/50)
- 9 Box Jumps (20/24)
- 9 Chest to Bar Pull Ups
