Training Calendar

February 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
 
 
1
Thursday, February 1st

Conditioning Row/Bike Row/Bike 5 rounds 1 minute @ easy :15 seconds @ hard :45 seconds @ easy :15 seconds @ hard :30 seconds @ easy :15 seconds @ hard :15 seconds @ easy :15 seconds @ hard Walk 2 minutes between rounds

2
Friday, February 2nd

Conditioning Open Workout 14.4 Open 14.4 As many reps as possible in 14 minutes 60 calorie row 50 TTB 40 WB (20/14) 30 cleans (135/95) 20 MU
Accessory Tall-Kneeling Single Arm Upright Row 1A) Single Leg Banded Hip Thrust w/ Elevated Foot 4x15L/R 1B) Tall-Kneeling Single Arm Upright Row 4x8L/R
Accessory Single Arm KB Reverse Lunge + Press 2A) Single Arm KB Reverse Lunge + Press 4x6L/R
Accessory 2B) Single-Arm FLR 4x:20 seconds L/R
Gymnastics 1. Parallette Handstand Push-ups 1. Parallette Handstand Push-ups For Time:  6 – 9 – 12 Parallette Handstand Push-ups Power Snatches (185/135)
Conditioning 2. ”Open Test” 2. ”Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar  30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups
Conditioning 3. Odd Object 3. Odd Object 5 x AMRAP 1:  7 D-Ball Cleans (150/100) Max Bar Muscle-Ups in Remaining Time  rest 1 minute

3
Saturday, February 3rd

Conditioning 3. Conditioning Teams of 2 60 alternating DB snatches (50/35) 50 pull-ups 40 OHS (115/75) 50 alternating DB snatches 40 chest to bar 30 OHS 40 alternating DB snatches 30 bar muscle-ups 20 OHS Every 3 minutes, partners will complete 5x50' shuttle EACH (25' down and 25' back). Athletes will alternate with one partner running at a time.
Endurance 1. Run Conditioning 1. Run Conditioning 3 Rounds: 1200 Meter Run Rest 2:00 800 Meter Run Rest 1:00 400 Meter Run Rest 3:00
Conditioning Teams of 2 60 alternating DB snatches (50/35) 50 pull-ups 40 OHS (135/95) 50 alternating DB snatches 40 pull-ups 30 OHS 40 alternating DB snatches 30 pull-ups 20 OHS Every 3 minutes, partners will complete 5x50' shuttle EACH (25' down and 25' back). Athletes will alternate with one partner running at a time.
Strength 2. Weightlifting 2. Weightlifting  From 0:00 – 4:00  Build to a Heavy 5 Rep Front Squat From 4:00 – 8:00 Build to a Heavy 3 Rep Hang Squat Clean From 8:00 – 12:00 Build to a Heavy Squat Clean

4
Sunday, February 4th

Conditioning OPEN GYM 10:00AM - 12:00PM

5
Monday, February 5th

Strength 1. Snatch Primer 1. Snatch Primer On the :90 Seconds x 3 Rounds 2 Pausing Overhead Squats  2 Snatch Balances 2 High Hang Squat Snatches Performed at 40%
Strength 2. Snatch From Blocks (Knee Level) 2. Snatch From Blocks (Knee Level) 7 Sets of 2: 1×2 @ 60% 1×2 @ 65% 1×2 @ 70% 1×2 @ 75% Final three sets: Build as you see fit.
Strength/Skill HBBS 1) HBBS 6-4-2-2-2-6
Strength/Skill 2A) Single-Leg Hip Extension on GHD 4x6L/R 2B) Hanging L-Sit Flutter Kicks 4x:20 seconds
Conditioning 21-15-9 Thrusters (95/65) Bar facing burpees Pull-ups
Strength 3. Deficit Snatch Pulls (2″) 3. Deficit Snatch Pulls (2″) 5×2 @ 90%
Strength 4. Back Squat 4. Back Squat Build to a Moderately Heavy Single Followed by: 2×2 @ 90% 2×4 @ 84% 1×10 @ 75%
Conditioning 5. Conditioning 5. Conditioning 3 Rounds: 9 Ring Muscle-ups 15 Burpee Box Jump Overs (24/20) 21 Overhead Squats (135/95)
Cool Down 6. Row Recovery 6. Row Recovery 30:00 Recovery Row

6
Tuesday, February 6th

Strength EMOM10 1) EMOM10 :00 - 1 power clean  :20 - 1 hang squat clean :40 - 1 cluster 
Strength Tempo OHS  2) Tempo OHS (4321) 5x3 
Gymnastics 1. Strict Handstand Push-ups 1. Strict Handstand Push-ups AMRAP 3: Strict Parallete Handstand Push-ups Rest 1:00 AMRAP 3: Strict Handstand Push-ups (4.5/3″) Rest 1:00 AMRAP 3: Strict Handstand Push-ups  *Repeat from last week
Conditioning 2. Conditioning 2. Conditioning AMRAP 3: 24 Box Jump Overs (24/20) 21/16 Calorie Assault Bike Max Power Cleans (185/135) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 18/14 Calorie Assault Bike Max Power Cleans (205/145) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 15/12 Calorie Assault Bike Max Power Cleans (225/155) rest 3 minutes AMRAP 3: 15 Box Jump Overs (24/20) 12/10 Calorie Assault Bike Max Power Cleans (245/165)
Endurance 3. Running 3. Running 6 x 500m Run Rest 1:00 between efforts
Midline 4. Midline 4. Midline 50-40-30: GHD Sit-ups Reverse Hypers
Conditioning AMRAP #1 AMRAP4 60 DU 30 TTB Max power snatch in remaining (95/65) Rest 3 minutes
Conditioning AMRAP #2 AMRAP4 60 DU 20 TTB Max power snatch in remaining (135/95) Rest 3 minutes
Conditioning AMRAP #3 AMRAP4 60 DU 10 TTB Max power snatch in remaining (185/125)

7
Wednesday, February 7th

Strength Mid-Sumo DL 1A) Mid-Sumo DL 4x6
Strength DB Bench w/ Band Hold 1B) DB Bench w/ Band Hold 4x7L/R
Strength Weighted Chin-Ups 2A) Weighted Chin-Ups 6x4​ 2B) Banded Frog Pumps ​5x20
Conditioning AMRAP14 AMRAP14 22 cal row 22 single-arm DB press L (53/35 22 box jumps (20/14) 22 single-arm DB press R (53/35) 22 lunges (DB above shoulder level) 22 bar MU
Strength 1. Barbell Cycling 1. Barbell Cycling AMRAP 5: Power Snatches (225/155)
Conditioning 2. Conditioning 2. Conditioning Teams of 2 3 rounds Partner 1 20/15 Calorie Row 3 Rope Climb 20/15 Calorie Row 15 Thrusters (135/95) Partner 2 15 Thrusters (135/95) 20/15 Calorie Row 3 Rope Climb 20/15 Calorie Row
Accessory 3. Accessory Work 3. Accessory Work 3 Sets of 9: Romanian Deadlift 3 Sets of 6: Sumo Deadlift 3 Sets of 3: Deadlift 3 Sets of 9: Dumbbell Bench Press 3 Sets of 6: Barbell Bench Press 3 Sets of 3: Weighted Strict Pull-Up

8
Thursday, February 8th

Conditioning Row/Bike Row/Bike 5 rounds For 5 mins :15 seconds @ hard :45 seconds @ easy Walk 3 minutes between rounds

9
Friday, February 9th

Conditioning Open Workout 13.4 Open Workout 13.4 AMRAP in 7 minutes 3-6-9-12-15-etc... Clean and jerk (135/95) TTB http://games.crossfit.com/workouts/the-open/2013#tabs-4
Accessory Hip Thrusts 1A) Barbell Hip Thrusts 4x10 1B) Weighted Tempo Push-Ups (31X1) 4x8 2A) Banded Clamshell + Side Hip Thrust 4x10+10L/R 2B) Landmine Trunk Rotations 4x8L/R
Strength Squat Cleans Even Minutes: 3-3-2-2-1-1 Squat Cleans
Strength Max Parallete Kipping Handstand Push-ups 1. Alternating On the Minute x 12: Odd Minutes: 30 Seconds Max Parallete Kipping Handstand Push-ups
Midline Midline 3. Midline 3 x 15 Barbell Good Mornings 3 x 20 Med-ball GHD Sit-Ups (20/14) 3 x 25 Weighted Hip Extensions 1 x 30 Strict Toes to Bar
Conditioning Conditioning 2. Conditioning 2,000 Meter Run 10 Rounds: 4 Strict Handstand Push-ups 8 Chest to Bar Pull-ups 16 Air Squats *Wear a 20/14lb Weight Vest

10
Saturday, February 10th

Strength 1. Snatch 1. Snatch 7 Sets: 1 Snatch Balance + 1 Overhead Squat, Drop Bar + 1 Squat Snatch rest 1 minute
Conditioning 50-3-50-3 2. Conditioning 4 Rounds: 50′ Handstand Walk 3 Rope Climbs (1st Legless) 50′ Handstand Walk 3 Squat Snatches (205/145) Rest 10:00
Conditioning 21-14-7 4 Rounds: 21 GHD Sit-Ups 14/10 Calorie Assault Bike 7 Dumbbell Clean and Jerks (70’s/50’s) Rest 10:00
Conditioning 100-75-50-25 100-75-50-25 Calorie Row Rest 1/2 Working Time

11
Sunday, February 11th

No workout posted

12
Monday, February 12th

Strength 1. Power Clean 1. Power Clean On the Minute x 9 3 Power Cleans @ 75% 2 Power Cleans @ 78% 1 Power Cleans @ 81% 3 Power Cleans @ 78% 2 Power Cleans @ 81% 1 Power Clean @ 84% 3 Power Cleans @ 81% 2 Power Cleans @ 84% 1 Power Clean @ 87%
Conditioning 2. Conditioning 2. Conditioning 21-15-9: Power Cleans (135/95) Ring Dips Directly into… 21-15-9: Deadlift (225/155) Handstand Pushups Directly into… 5 Rounds: 30 Wallballs (20/14) 7 Bar Muscle-Ups
Conditioning 3. Bike Conditioning 3. Bike Conditioning 27-24-21-18-15-12 Calories Equal Work/Rest
Strength/Skill Bulgarian Split Squat 1) Bulgarian Split Squat In 8 minutes, work to heavy (6L/R
Conditioning 20 front squats (185/135) 20 hang squat clean (135/95) 20 clusters (95/65)
Strength/Skill 2) EMOM12 1st - Single-arm upright row 8L/R 2nd - Banded hip thrust 1x20 (wide stance, band around knees, hold top of last rep for :10 seconds) 3rd - Hollow to tuck 1x15

13
Tuesday, February 13th

Strength 5RM Tempo Bench Press 1) 5RM Tempo Bench Press (31X1) Work to a heavy 2A) Half-Kneeling Landmine Press 3x:20 seconds left 2B) Wide-Stance Good Morning 3x:20 seconds 2C) Half-Kneeling Landmine Press 3x:20 seconds right 2D) Pike Pulses 3x:20 seconds
Conditioning Every 3 minutes for 15 minutes 15 DL (155/105) 12 lateral burpees 9 CTB
Endurance 1. Running 1. Running 10 Sets: :20 Seconds Light Jog :20 Seconds Moderate Run :20 Seconds Sprint 1:00 Walk
Gymnastics 2. Gymnastics 2. Gymnastics Alternating On the Minute x 10 Odd Minutes – 3 Strict Weighted Pull-ups Even Minutes – 3 Strict Deficit Handstand Push-ups Build in loading and deficit throughout
Conditioning 3. Conditioning 3. Conditioning For Time:  13-11-9-7-5 Ring Muscle-ups  Squat Snatch (135/95)
Midline 4. Midline 4. Midline AMRAP 8: Row Calories On the 2:00, 4:00, and 6:00: 9 D-Ball Cleans (150/100) Rest 2:00 Accumulate 2:00 L-Sit

14
Wednesday, February 14th

Strength/Skill 3RM Tempo OHS 1) 3RM Tempo OHS (32X1) In 8 minutes work to a heavy
Strength/Skill Total Chin-Ups 2A) Strict Chin-Ups 1x max effort 4x70% of max effort 2B) Side Plank L + Hollow Hold + Side Plank R 5x4
Conditioning 8 rounds 100m farmers carry (use KB 53/35 or DB 50/35 in both hands) 6 snatch (115/75)
Conditioning 1. Conditioning 1. Conditioning “Heavy DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (205/145)
Strength 2. Back Squat 2. Back Squat On the 0:00 – 10 Repetitions @ 70% On the 2:00 – 8 Repetitions @ 74% On the 4:00 – 6 Repetitions @ 78% On the 6:00 – 4 Repetitions @ 82% On the 8:00 – 2 Repetitions @ 86%
Conditioning 3. Conditioning 3. Conditioning AMRAP 3:  21 Box Jump Overs (24/20) 18/14 Calorie Bike Max Thrusters (185/120) rest 2 minutes AMRAP 3:  21 Box Jump Overs (24/20) 18/14 Calorie Bike Max Thrusters (175/110) rest 2 minutes AMRAP 3:  21 Box Jump Overs (24/20) 18/14 Calorie Bike Max Thrusters (165/110) rest 2 minutes AMRAP 3:  21 Box Jump Overs (24/20) 18/14 Calorie Bike Max Thrusters (155/105)
Cool Down 4. Recovery Bike 4. Recovery Bike 20:00 Recovery Effort

15
Thursday, February 15th

Conditioning Row/Bike Row/Bike 4 rounds 3 minutes @easy :30 seconds @hard 2 minutes @easy :30 seconds @hard 1 minute @easy :30 seconds @hard Walk :90 seconds between rounds
Conditioning Row/Bike Row/Bike 4 rounds 3 minutes @easy :30 seconds @hard 2 minutes @easy :30 seconds @hard 1 minute @easy :30 seconds @hard Walk :90 seconds between rounds

16
Friday, February 16th

Strength 1. Clean and Jerk 1. Clean and Jerk 2×2 @ 70% 2×2 @ 75% 2×1 @ 80% then On the Minute x 8 – 1 Rep @ 85%
Strength 2. Clean Pulls 2. Clean Pulls 6×2 @ 100%
Strength 3. Front Squat 3. Front Squat 5 Sets: 4 Front Squats + 1 Split Jerk Climb in weight
Conditioning 4. Conditioning 4. Conditioning For Time: 50 Burpee Box Jump Overs (24/20) 200 Double Unders 30 Squat Cleans Thrusters (155/105)
Conditioning 5. Odd Object Conditioning 5. Odd Object Conditioning 5 Rounds: 12 Calorie Row 9 Double Kettlebell Deadlifts (150/100) 6 Parallette Handstand Push-ups
Conditioning Open Workout 14.5/16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Strength RDL 4 Rounds A) Romanian Deadlift 12
Strength Single-Arm DB Curl+Bent-Over Row B) Single-Arm DB Curl+Bent-Over Row 8+12 (L) C) Single-Arm DB Curl+Bent-Over Row 8+12 (R)

17
Saturday, February 17th

Endurance 1. Endurance 1. Endurance For Time: 2,100 Run 150 Calorie Row 90 Calorie Assault Bike
Strength 2. Snatch 2. Snatch Alternating On the Minute x 14 Even: 1 Set of Bar Muscle-Ups (Athlete’s Choice) Odd: 3-3-2-2-1-1-1 Squat Snatch
Conditioning 3. Conditioning 3. Conditioning 4 Rounds For Time:  30 Power Snatches (75/55) 30 Wallballs (20/14) 30 Calorie Row
Skill 4. Skills 4. Skills 7 Round For Quality:  10 Strict Toes to Bar  50′ Handstand Walk
Conditioning Teams of 2 0-6 minutes 800m run (both partners) Max reps PC (205/155) (YGIG) 8-12 minutes Row for max cals Partner not rowing complete 15 TTB and then switch 14-20 minutes 800m run (both partners) Max reps PC (175/125) (YGIG) 22-26 minutes Row for max cals Partner not rowing complete 15 TTB 28-36 minutes (TIME CAP) 800m run (both partners) XXX reps PC (205/155) (YGIG) Number of reps equals total hit during first interval. EACH athlete will complete this number of reps before workout is complete.

18
Sunday, February 18th

No workout posted

19
Monday, February 19th

Warm-up Cuban Press A) Cuban Press w/ Barbell 3x6
Warm-up Tempo OH Squat B) Tempo OH Squat (45X1) 3x2
Strength Snatch Snatch Every 2 minutes for 10 minutes 1.1.1
Strength/Skill 1. Conditioning 1. Conditioning On the Minute x 12: Minute 1 – 4 Touch and Go Deadlifts (75%) Minute 2 – 8 Kipping Deficit Handstand Push-ups  Minute 3 – 12 Dumbbell Overhead Squats (80/60, 6 each side)
Cool Down A) Thoracic Bridge 3x5L/R https://www.youtube.com/watch?v=rm9L0RIhR3s B) Pancake Stretch 3x:60 second hold
Conditioning 2. Conditioning 2. Conditioning AMRAP 4: 27 Calorie Row 27 Wallballs 27 Chest to Bar Pull-ups Rest 4 minutes AMRAP 4: 21 Calorie Row 21 Wallballs 21 Toes to Bar Rest 4 minutes AMRAP 4: 15 Calorie Row 15 Wallballs 15 Pull-ups
Midline 3. Midline Conditioning 3. Midline Conditioning AMRAP 9: 15 GHD Sit-ups 5 Calorie Row 15 GHD Sit-ups 10 Calorie Row 15 GHD Sit-ups 15 Calorie Row Continue to add (5) calories until cap is reached
Conditioning 3 rounds AMRAP4 20 TTB 20 Russian KB swings (70/53) 20 CTB Max DL (315/225) in remaining Rest 2 minutes between rounds

20
Tuesday, February 20th

Endurance 1. Running 1. Running On the 2:00 x 5:  300m Run Rest 2:00 On the 2:00 x 5: 250m Run
Strength 2. Power Snatch + Squat Snatch 2. Power Snatch + Squat Snatch On the Minute x 10: 1 Complex Minutes 1-2 @ 60% Minutes 3-4 @ 65% Minutes 5-6 @ 70% Minutes 7-8 @ 75% Minutes 9-10 @ 75-80%
Conditioning 3. Conditioning 3. Conditioning For Time:  20 Burpee Box Jump Overs (30/24) 30 Power Snatches (115/80) 40 Overhead Squats (115/80) 50/35 Calorie Assault Bike
Warm-up A) Tall Seated Box Jumps 3x3 (start in seated position, jump to something that is challenging) B) Single-Arm Reverse OH KB Lunge 3x5L/R
Strength Back Squat 5RM Back Squat Work to heavy 5RM Then 3x5 @85% of 3RM
Conditioning AMRAP10 AMRAP10 10 power clean (115/85) 10 reverse lunge (115/85, 5L/R) 10 box jump (24/20)
Accessory A) GHR 3x8 B) Turkish Get-Ups 3x4L/R

21
Wednesday, February 21st

Strength/Skill Push Press 1) Push Press 4x7
Strength/Skill Strict Pull-Up 2A) Strict Pull-Up 1xME 4x70% of ME 2B) L-Sit Futter Kicks (Rings) 5x:20 seconds 
Conditioning AMRAP23 AMRAP23 600m run 25 hand-release burpees
Cool Down 2 minute pigeon L/R 2 minute keg stretch (fulcrum over medball, anchor hands w/ KB)
Strength 1. Power Clean + Split Jerk 1. Power Clean + Split Jerk On the :90 Seconds x 6:  3-Position Power Clean + Split Jerk 1 Complex @ 60% 1 Complex @ 63% 1 Complex @ 66% 1 Complex @ 69% 1 Complex @ 72% 1 Complex @ 75%
Strength 2. Push Press 2. Push Press 4×6 @ 70%
Conditioning 3. Conditioning 3. Conditioning On the Minute x 16 (4 Rounds): Minute 1 – 18/14 Calorie Row Minute 2 – 6 Power Cleans (185/135) Minute 3 – 15/12 Calorie Ski Erg Minute 3 – 50 Double Unders

22
Thursday, February 22nd

Conditioning Bike/Row Bike/Row 3 Rounds 7 minutes @easy pace 2 minutes @moderate pace 1 minute @hard pace Walk 4 minutes between rounds
Accessory A) D-Ball hold  3x:45 seconds Hold at chest B) Suitcase Carry 3x25m (left) C) Lateral Wall Walk 3x10L/R Facing away from wall D) Suitcase Carry 3x25m (right)

23
Friday, February 23rd

Warm-up 3 minute row, + 3 rounds 8 arch to hollow swing 3 single arm upright row (L) 3 DB hang power (L) 3 jerk (L) 3 single arm upright row (R) 3 hang power clean (R) 3 jerk (R) 4 TTB Rest :90 seconds between rounds
Conditioning WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row 
Strength Box Step-Ups 1) Box Step-Ups 3x12L/R
Strength Barbell Hip Thrusts 2) Barbell Hip Thrusts 3x10
Strength Stagger Stance Good Morning 3) Stagger Stance Good Morning 3x8L/R

24
Saturday, February 24th

Conditioning Teams of 2 27-21-15-9-3 Front squats (155/105) (split reps) Push-ups (each) Squat cleans (155/105) (split reps) Push-ups (each) 400m run after each round (both)
Strength 1. Tempo Front Squat 1. Tempo Front Squat 6 Sets, On the 3 Minutes:  2 Tempo Front Squats 3 Front Squats On the tempo front squats, 5 second negative to find the bottom position. Stand with speed. On the following 3 front squats, regular speed on descent and ascent. Sets – 55-57-59-61-63-65%
Conditioning 2. Conditioning 2. Conditioning Teams of 2 For Time:  600m Run 21 Front Squats (135/95) 21 Burpee Box Jumps (24/20) 600m Run 15 Front Squats (135/95) 15 Burpee Box Jumps (24/20) 600m Run 9 Front Squats (135/95) 9 Burpee Box Jumps (24/20) 600m Run
Conditioning 3. Conditioning 3. Conditioning 3 Rounds On the 7 Minutes:  15/12 Calorie Assault Bike 50 Double Unders  20 Kipping Handstand Push-ups  50 Double Unders  15/12 Calorie Assault Bike

25
Sunday, February 25th

No workout posted

26
Monday, February 26th

Strength 1. Power Snatch 1. Power Snatch Alternating On the Minute x 12 (6 Rounds) Odd Minutes: 20 GHD Sit-ups Even Minutes: 3-3-2-2-1-1 Power Snatch
Strength 2. Overhead Squat 2. Overhead Squat Alternating On the Minute x 12 (6 Rounds) Odd Minutes: 20/16 Calorie Row Even Minutes: 3-3-2-2-1-1 Overhead Squat
Conditioning 3. Conditioning 3. Conditioning 3 Rounds: 40 Wallballs (30/20) 30 Box Jump Overs (24″/20″) 20 Calorie Assault Bike 10 Overhead Squats (185/135)
Strength 3 Position Snatch 1) 3 Position Snatch (Hip-Mid Knee-1" Off Floor) Every 2 minutes for 8 minutes
Strength Hang Clean + Jerk ​2) Hang Clean + Jerk Every 2 minutes for 8 minutes 2+1
Conditioning AMRAP9 AMRAP9 10 CTB 15 WB (20/14)
Accessory Single Arm Upright Row A) Single Arm Upright Row 3x8L/R
Accessory Single-Leg RDL B) Single-Leg RDL 3x8L/R
Accessory Half-Kneeling Pallof Press + Twist C) Half-Kneeling Pallof Press + Twist ​3x6L/R
Cool Down Couch Stretch 3 minutes L/R Childs Pose (option to elevate arms) 3 minutes

27
Tuesday, February 27th

Conditioning 1. Assault Bike Conditioning 1. Assault Bike Conditioning 10 Rounds:  :20 Seconds Fast, :40 Seconds Light
Conditioning 2. Conditioning 2. Conditioning For Time:  1 Mile Run 100 Double Unders 21 Deadlifts (245/165)  21 Deficit Handstand Push-ups (4.5”/3”)  75 Double Unders 15 Deadlifts (245/165) 15 Deficit Handstand Push-ups (4.5”/3”) 50 Double Unders 9 Deadlifts (245/165) 9 Deficit Handstand Push-ups (4.5”/3”)
Midline 3. Midline 3. Midline 5 Rounds, Not for Time: 500 Row :30 Second L-Sit 6 D-Ball Cleans (150/100)
Warm-up A) Goblet Squat Hold 3x:30 seconds B) Bounding Broad Jumps 3x4
Strength HBBS 5RM HBBS Work to heavy 5RM Then complete 2x5@85%, 1x4@90% 
Conditioning Every minute for 20 minutes 0-2: 400m run 3: 15 OHS (95/65) 4: 10 lateral burpees over barbell
Cool Down 3 rounds 1 minute forward fold 1 minute supine twist left 1 minute fragon left 1 minute supine twist right 1 minute fragon right

28
Wednesday, February 28th

Strength/Skill Bench Press   1A) Bench Press 4x8
Strength/Skill Side Plank Hold+Arch 1B) Side Plank Hold+Arch 4x:10 seconds + 5 arch +: 10 seconds L/R
Strength/Skill Weighted Pull-up With 5 Second Negative 1C) Weighted Pull-up With 5 Second Negative 4x4
Conditioning 3 rounds 10 KB snatch (53/35) (R) 10 single-arm OH reverse lunge (L) 10 single-arm thruster (R) 5 ring MU 10 KB snatch (L) 10 single-arm OH reverse lunge (R) 10 single-arm thruster (L) 5 ring MU
Accessory A) Banded GHR 3x8 B) Banded Face Pulls 3x20 C) Banded Triceps Push-Down 3x20
Strength 1. 3-Position Squat Clean and Split Jerk 1. 3-Position Squat Clean and Split Jerk On the 1:30 x 5 Sets: 1 Set @ 60% 1 Set @ 65% 3 Sets @ 70%  
Strength 2. Push Press 2. Push Press 5×5 *After each set, 30% Max Ring Muscle-ups Rest 2:00
Conditioning 3. Conditioning 3. Conditioning AMRAP 3: 6 Squat Clean Thrusters (115/80) 6 Barbell-Facing Burpees Rest 3 minutes AMRAP 3: 4 Squat Clean Thrusters (135/95) 6 Barbell-Facing Burpees Rest 3 minutes AMRAP 3: 2 Squat Clean Thrusters (155/105) 6 Barbell-Facing Burpees

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