2/28/2019 Strength 5 Bench Press every 2:30 x 4 sets, building Conditioning 80 Wall Balls 20/14 40 Calorie Row Cap: 12 min
2/27/2019 “Barista” Teams of 3: 150/100 Calorie Assault Bike 70 Power CJ (135/95), 70 Toes to Bar 50 Power CJ (155/105), 50 CTB Pull-Ups 30 Power CJ (185/125), 30 Bar Muscle-Ups 150/100 Calorie Assault Bike Cap:30
2/26/2019 Conditioning 10 min AMRAP 12 Thrusters 95/65 12 Burpees over the bar 36 Double Unders Rest 3:00 15 minutes to find 1RM Front Squat
2/25/2019 Strength 1 Low Hang Snatch EMOM x 10 sets, building Conditioning 21-15-9 Power Snatch 115/75 HSPU Cap: 10 min
2/21/2019 Strength 3 Back squats every 1:30 x 5 sets @ 70-80% -same weight across- Conditioning 10 min AMRAP 10 Burpee box jump overs 24/20 30 Air Squats Rest :30 after each round
2/19/2019 Strength 2 Snatches every 1:15 x 6 sets, building Conditioning 50 Wall Balls 20/14 50 DB Snatch 50/35 50 Overhead Squats 95/65 Cap: 13
2/18/2019 Strength 1 Low hang clean EMOM x 10 minutes, building Conditioning 10 min AMRAP 5 Hang power clean 185/125 10 Toes to bar 30 Double unders
2/15/2019 Skills test 1, Max effort hang from pull up bar (score is total time) Conditioning Teams of 2 4,000m Bike 120 Single Dumbbell overhead walking lunge steps 50/35 Cap: 18 minutes