Monthly Archives: February 2018

FEB 21

A – Front Squat EMOM – 10 mins 2 reps Building weight   B – Cleans EMOM – 1 mins 2 reps building weight   C – EMOM 10 mins 10 v-ups

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Feb 20

30 min running clock   At min 0 3 rounds 10 box over burpees/20 sport 20 DB lunge steps cleans 50/35   At min 10 3 rounds 50 DU 10 t2b/20 sport   At min 20 Row or Ride 100/80 CALS

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Feb 19

Monday A – Snatches EMOM – 15 mins 1 @ min 1 2 @ min 2 3 @ min 3 4 @ min 4 5 @ min5   For each set of 5 mins pick one weight and stick with it.   B – For time 21-15-9 Hang snatches 95/65, 115/75 Box jumps

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Feb 17

10 mins at each station Bench press 3×5 Deadlift 3×5   B – 20 min AMRAP Dead10 c2b 15 burpee box overs 20 pistols/30 jumping squats

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Feb 16

A – Back Squat Sets of 5-5-5-3-3-3-1-1-1   B – 9-6-3 Hang squat cleans 135/95, 165/115 Burpee pull ups or burpee BMU

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Feb 15

Snatch Tech A – 4 sets of this complex 2 muscle snatches 1 snatch balance 1 OHS   B – 5 sets of this complex 1 hang snatch 1 hang squat snatch   C 2 rounds for time (18 min cap) Row 1000/Ride 60/Run 800 80 sit...

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Valentine’s Day – Love HSPU Day!

A – practice HSPU to typical games standards in the past.  5 mins   B – 3 rounds for time Row or ride 25 cals 12 HSPU 12 strict pull ups Scale HSPU with taller abmats, les reps, or 60 sec HS hold Scale Strict PU with jumping...

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Feb 13

30 min running clock   At min 0 20-15-10, sport 30-20-10 Dumbbell snatches 50/35 Games standard burpees over DB At min 10 20-15-10, sport 30-20-10 DB hang cleans T2B At min 20 20-15-10, sport 30-20-10 DB Thruster Pull up  

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Feb 12

A – 7 sets of 5 touch and go Clean and jerks *Touch and go on the shoulders as well as on the ground *work fast from clean into jerk   B – 21-15-9 Push press 115/75, 145, 95 Hang cleans

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Feb 11

You and a partner take on the opens… Min 0-10 – 14.1 10 amrap 30 DU and 15 snatches 75/55   Min 12-24 – 13.2 10 min amrap 5 push press 115/75 10 deadlifts 15 box jumpa   Min 26-until you finish – 27-21-15-9...

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Feb 10

A – 15 mins to work to a tough weight in this complex   1 snatch 3 OHS   If you squat snatch, it doesn’t count as an OHS B – Every 3 minutes for as long as possible complete: From 0:00-3:00   2 rounds of:   10 overhead...

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