Thursday, February 28th

SD:
A. Back Squat 5-5-AMRAP
B1. 12 Step OH Walking Lunge with Weight x5 rest 20 sec
B2. 8 Box Jump Step Down x5 rest 2 min
C. 3 Rounds For Time of:
500m Row
25 KB Swings (53/35)

ESD:
A. Bench Press 5-4-3-2-1
+
21,18,15,12,9,6,3 rep rounds for time of:
Thrusters (65/45)
Push-Ups

Tuesday, February 26th

SD:
A. Bench 5-5-AMRAP (Increase Max by 10 lbs)
B. DB Incline Press 3-3-2-2-2
C1. 3-5 Strict Pull-Ups x5 rest 1 min
C2. 6 SA DB Rows x5 rest 1 min
D. 75 K2E's for time

ESD:
A. Dead Lift 3-3-3-2-2-2
+
10 min @ 90%
10 Wall Ball
10 Burpees
--10 min Rest
10 min @90%
10 KBS
10 Box Jump Overs

Friday, February 15th

Both Groups:

"Fran"
21-15-9
Thrusters (95#/65#)
Pull-Ups

Wednesday, February 13th

SD:
A. Bench 5-5-5
B1. 8-10 DB Incline Press x4
B2. 8-10 Lat Pull-Down x4
rest 90 sec between B1/B2/B
C. 2-3 Strict Pull-Ups x5 Rest 2 min between
D. Tabata Abmat Sit-Ups

ESD:
A. Back Squat 5-5-5-5-5 Rest 3 min
+
2 sets of the following
12-9-6 @ 97%
Heavy KB Swings
Wall Ball

Monday, February 11th

SD:
A. Dead Lift 5-3-AMRAP
B. Shoulder Press.Push Press 2.3 x4
+
For 20 min
Even Min: 2 Heavy Power Cleans
Odd Min: 7 Wall Ball

ESD:
A. Strict Pull-Ups 3-3-3-3-3-3-3 (Rest 2 min)
+
For Time:
60 Squat Thrusters (bar)
40 Burpees
20 K2E's
1st Gate Run

Tuesday, February 5th

SD:
A. Back Squat 5-3-AMRAP
B. Front Squat 8-8-8
C. 100 step walking lunges for time
D1. 10 Box Jumps x5 (Step Down)
D2. 10 Back Extensions x5

ESD:
A. Dead Lift 3-3-3-2-2-2
+
5 Sets All Out of:
30 Sec AMRAP Hang Power Clean (65#/45#)
30 Sec AMRAP Burpees
30 Sec AMRAP Air Squats
Rest 6-8 min between sets