MONDAY, FEBRUARY 11th
A. 10:00-20:00
In 10 minutes, complete 3 sets of:
Handstand Hold 30 seconds or HS Walk
Bent Over Barbell Row ×10, across
Half Kneeling Single Arm Dumbbell Press ×5/side, across
B. 27:00-51:00
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calories of Rowing
15 Deadlifts (155/105 lbs)
30 Double-Unders (60 SU)
15 Toes to Bar
20/15 Calories of Rowing
Scale: 15/10 Cals, 10 Th/T2B
Goal Time: <5 min per round
TUESDAY, FEBRUARY 12th
A. 12:00-27:00
Front Squat 5 x 5 @ 75%
Active Rest btw sets: Reverse Snow Angels x 10
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (53/35lbs)
20 Sandbag Back Rack Lunges (50/35 lbs)
200m Run
Scale: 10/15 reps, no load lunge
Rounds Goal: 4+
WEDNESDAY, FEBRUARY 13th
A. 15:00-25:00
Power Clean 5 x 5 @ 75%
* quick singles are suggested, barbell cycling not required
B. 30:00-40:00
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups
Scale: 15-12-9 reps
Goal Time: 5-10 minutes
THURSDAY, FEBRUARY 14th
A. 12:00-25:00
Shoulder Press 5 x 5 @ 75%
Active Rest btw sets:
20-30sec Active Squat Hold with MB/KB
B. 30:00-45:00
For 5 Rounds, against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell
Rest 2 minutes after each 1 min round
Scale: 15/10 Cals, 12/7 Cals
Reps Goal: 35+, 7+ per round
FRIDAY, FEBRUARY 15th
With teams of 3, complete for time...
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (95/65)
15 Rope Climbs
50 Power Snatches (75/55)
75 Box Jump Overs (24/20)
90/60 Calorie Bike
Time Cap: 30 minutes
SATURDAY, FEBRUARY 16th
For Time:
800m Run
Then, 12-9-6 reps
Power Cleans (135/95lbs)
Push Jerks (135/95lbs)
GHD Sit-ups
Strict Handstand Push-ups
Then, Run 800m
Goal Time: ~ 20 minutes