Thursday 2019.02.28

Feb 27, 2019

Conditioning

Every minute on the minute for 30:00:

  • Minute 1: 18/14 Calories
  • Minute 2: 15 Burpees
  • Minute 3: Rest

Add 1 burpee every round. If you fail to complete the required number of burpees in the working minute, subtract 3 burpees and use that number for the rest of the EMOM. Do not spill over into the rest minute.

Wednesday 2019.02.27

Feb 26, 2019

Strength

Hanging L-Sit

  • 5 x :20

Rest as needed.

Conditioning

With a parnter, complete as many rounds as possible in 20:00:

  • Station 1: 1000m Row
  • Station 2: AMRAP
    • 10 Horizontal Ring Rows
    • 10 Abmat Sit Ups
    • 10 Jumping Lunges

The row is the pace setter. Pick up where your partner left off. Your score is total rounds of the amrap.

Tuesday 2019.02.26

Feb 25, 2019

Strength

Every minute on the minute for 10:00:

  • Power Clean and Push Jerk: (1+1)x2

Fitness

Every minute on the minute for 10:00:

  • Power Clean (position 2) and Push Jerk: (1+1)x2

Conditioning

3 Rounds for time:

  • 75 Double Unders
  • 15 Power Snatch (95/65)

Monday 2019.02.25

Feb 24, 2019

Strength

4 rounds not for time:

  • 10m Farmer Carry Walking Lunge (heavy)
  • 10 Single Arm Dumbbell Rows per arm

Conditioning

Complete as many rounds as possible in 6:00:

  • 15 Kettlebell Swings (53/35)
  • 15/12 Calories

Rest 2:00

Complete as many rounds as possible in 6:00:

  • 10 Back Squats (135/95)
  • 5 Bar Muscle Ups