February 25, 2019

Monday -022519

Skill Session

10:00 Kipping/ Butterfly pull-ups

Amrap 10

15/10 Cal Bike/Row

30 Dubs

10 Thrusters (95/65)

10 strict pull-ups

Tuesday -022619

EMOM X 10 

3 Power Cleans

Build in weight for first 5 minutes stay across the second 5 minutes

For Time

30-20-10

Burpee Over Bar

...

February 17, 2019

Monday 021819

EMOM X 10

3 OHS (moderate-heavy)

*Build in weight the first five minutes and stay across the second 5 minutes

Workout

5 Rounds

30 Ground to Overhead w/ plate

20 Alt bear hug lunges w/ plate


Tuesday 021919

Workout

AMRAP X 20

25/20 Cal Row

25 Burpees

50 Kettlebells (53...

February 10, 2019

Monday 021119

Strength/Skill

EMOM X 10

3 Front Squats

*Build in weight first 5 minutes stay across the second 5 minutes

Workout

3 Rounds For Time

10 Front Squats (135/95)I(95/65)

15 Gymnastic Kip Pull Ups-No butterfly

20 Box Jumps (24/20)

Tuesday 021219

Workout

EMOM X 16

Min 1- Max...

February 3, 2019

Monday 020319

AMRAP X 8 

 200m Run

7 Burpees

14 Alt Single Arm DB lunges (50/35)I(35/20)

Rest 3:00

AMRAP X 8 

 200m Run

7 Burpees

14 Alt Single Arm DB lunges (50/35)I(35/20)

*Switch arms after 7 Reps

Finish core work

3 Sets

1:00 Hollow Rock Hold

1:00 Russian Twist

:30 L Leg Glute Bri...

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