012918-020218


Monday 012917

Midline

3 Rounds

:20 L Sit (From Bar)

10 TTB Strict

20 Supermans

:30 HS Hold

:30 Goblet Squat Hold

Conditioning

AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20)

Tuesday 013018

Deadlift

5X3

Conditioning

AMRAP 20

7 KB Swings

10 Burpees

10/7 Cal Row

100m Run

Wednesday 013118

Midline

4 Rds, Not For Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings

AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups

Thursday 020118

Teams of 3 AMRAP 25:

Buy in... 300/200 Calorie Row or 200/150 Cal Bike 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20 Clean and Jerks (205/145)

Friday 020218

Front Squat

5X3

Conditioning

AMRAP 10

Open 13.2

5 Shoulder to Overhead (115/75) Masters Weight (95/55)

10 Deadlifts (115/75) Masters Weight (95/55)

15 Box Jumps

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Phone (770)548-4372