021422-021822



Monday (Feb 14th)


Back Squat

3-3-3-3-3 Reps

*Rest 2:00 between sets

**Go up in weight 65%-80%


Compete

For Time:

60 DB Snatches @50/35lbs

50 Sit-Ups

40 Chest to Bar Pull Ups

30 Slam Balls

20 Deficit HSPU @8/4”


Train

For Time:

60 DB Snatches @35/25lbs

50 Sit-Ups

40 Pull Ups/Ring Rows

30 Slam Balls

20 HSPU


18:00 Time Cap



Tuesday (Feb 15th)


6 Sets for quality:

3 Bench Press @80% of 1RM

1 Legless Rope Climb

*Rest as needed between Sets


Compete

Fight Gone Bad

3 Rounds

1 min- Wall Balls

1 min- Sumo Deadlift High Pull @75/55

1 min- Box Jumps

1 min- Push Press @75/55

1 min- Cal Row

1 min- Rest



Train

Fight Gone Bad

3 Rounds

1 min- Wall Balls

1 min- Sumo Deadlift High Pull @45/35

1 min- Box Jumps

1 min- Push Press @45/35

1 min- Cal Row

1 min- Rest



Wednesday (Feb 16th)


Squat Clean

2-2-2-2-2 Reps

*Start at 70% and work up each set with small jumps of 5-10lbs.

**Rest as needed bt sets


Compete

18:00 AMRAP

5 Power Cleans @165/115lbs

10 TTB

15 Hand Release Push Ups


Train

18:00 AMRAP

5 Power Cleans @115/75lbs

10 Knees to Elbow

15 Push Ups



Thursday (Feb 17th)


Deadlifts

10x3 @65% of 1RM


Compete

20:00 EMOM

1) 15/12 Cal Row

2) 50ft HSW

3) 60 DUBs

4) Rest


Train

20:00 EMOM

1) 12/10 Cal Row

2) 2 Wall Walks

3) 100 Singles

4) Rest



Friday (Feb 18th)


7:00 EMOM

2 Squat Snatches @75% of 1RM

*These should be relatively quick singles


Compete

4 Rounds For Time:

12 Burpees over Bar

12 Power Snatches @135/95lbs


Train

4 Rounds For Time:

12 Burpees over Bar

12 Power Snatches @95/65lbs


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