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Feb 9

A – Warm up to a heavy 3 rep thruster in 10 mins   B – 21 Mins   2 mins on 1 min off 7 thrusters 95/65 7 pull ups 7 burpees over bar

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Feb 8

A – Sumo DL – Sets of   5, 3, 1, 5, 3, 1   B – Main Event: For Time 60 jumping squats/pistols sport 50 Wall balls 30 DL 135/95, 185/125 20 Cleans 10 Front Squats

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Feb 7

A – 7 sets of 5 Touch and Go Power snatches *build weight *no squatting or jumping wide *no resetting at bottom   B – For Time Row 500M 25 KBS 50 sit ups Ride 30/24 Cals 25KBS 50 sit ups

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Feb 6

40 Mins CAP 5 rounds for time Row 500/ride 30/24 Then: 5, 4, 3, 2, 1 Snatches 95/65, 135/85 Burpees over bar

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Feb 5

A – Clean and Jerk warm up and practice – 12 mins   B – 15 min running clock Mins 0-9 AMRAP 15 T2B 10 DL 115/75 5 snatche Min 9-15 – Max 1 rep C&J

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Feb 4

40 min AMRAP   Add 10 reps/round 10 Lunge steps 10 Squats 10 push ups 10 sit ups Run 400/Row 500/Ride 30/24 CALS after each round

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Feb 3

A – 20 mins to do 5 sets of this complex   6 DL 4 cleans 2 thrusters   B – 5 sets, rest 2 mins 5 thrusters, 10 sport 95/65 Row :20 AFAP Record total calories

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Feb 2

A – 2 sets Waveload Snatch – you set the weights each round 1 on min 1 2 on min 2 3 on min 3 4 on min 4 5 on min 5   B – Tabata intervals 4 mins – Squat Snatch 95/65 4 mins – DU 4 mins – power snatch 4...

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Feb 1

A – EMOM 16 mins   Even Min – 3 push jerks from ground Odd Min – 4-10 pull ups/c2b/BMU/MU   B – 5 mins HSPU practice   C – 8 mins 5 cleans 165/115, 225/155 5 HSPU

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Jan 31

A – 12 min AMRAP   8 dumbbell cleans 12 dumbbell lunge steps (on shoulders) 16 T2B   B – 12 mins to build to a max Front Squat

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Jan 30

10 min AMRAP 20 Wall Balls 60 DU   Rest 5 mins   10 min AMRAP 20 pull ups 60 sit ups   Rest 5 mins   10 min AMRAP 20 Dumbbell Snatches 50/35 60 squats

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Jan 29

A – Warm up your DL with challenging sets of 8, 8, 6, 6, 4, 4   B For Time 21-15-9 DL 225/155, 295/185 Box Jumps 30 inches men, 24inches women.

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