Programming 2/17 – 2/21

Monday
A.
2 Snatch + 2 OHS
6 Sets

B.
EMOM 12
Even: 10 OHS (95/65) + Max DU’s
Odd: 5 No Push-Up Burpees
+ 10 Push Press
+ 5 No Push-Up Burpees
+ Max DU’s
*Score = Total DU Reps

Tuesday
A.
Handstand & HSPU Work

B.
AMRAP 14
14 Deadlifts (155/115)
10 HSPU
14 Box Jumps

Wednesday
A.
Pause Front Squat
5×3 Building Heavy

B.
AMRAP 15
10 DB Thrusters (45/25)
10 Pull-Ups
20 Alternating DB Snatch
20 Cal Row

Thursday
A.
Rope Climbs
5×2
*25 Air Squats between Sets

B.
4RFT
400m Run
1 Rope Climb
8 Bar Facing Burpees
12 Power Cleans (95/65)

Friday
A.
Bench Press
4×4 Building Heavy
*10 DB Curls between sets (10 each arm)

B.
FOR TIME
100 Push-Ups
100 Ab-Mat Situps
40 Burpees
40 T2B

.

Programming 2/10 – 2/14

Monday
A.
Strict Press
4×3
Building to a Heavy Set

B.
20 AMRAP
10 Hand stand push ups
10 Back Squats 135/95
10 Push Jerks
200m run

Tuesday
A.
DU and Pistol skills work

B.
15 EMOM
30 DU’s
15 Ring Rows
12 Pistols

Wednesday
A.
Back Squat
4×5 80%

B.
4RFT
50m Sled pull x3 45lb plates (down&back)
100m farmers carry 53/35
10 Box Jumps
10 T2B

Thursday,
A.
Squat Clean 3×5 80%

B.
4RFT
5 Squat Cleans 155/115
5 Push Jerks
10 Dead Lifts
400m Run

Friday
A.
Hand stand and muscle ups skills work

B.
20 AMRAP
600M Row
25M hand stand walk
15 Burpees
5 Muscle Up’s

Programming 2/3 – 2/7

Monday
A.
Deadlifts
5×4 Building Heavy

B.
400m Run
10 Deadlifts 225/185
20 AbMat Sit-ups

Tuesday
A.
Thrusters
6×5 @ 70% of your 1RM

B.
AMRAP 7
7 Power Snatches (95/65)
12 Back Squats (95/65)

Wednesday
A.
Bench Press
5×5 Building Heavy

B.
AMRAP 14
20 Push-Ups
15 Box Jumps
10 Ring Dips
1 Minute Row

Thursday
A.
Front Squat
E3MOM
5 Reps @ 70-80%

B.
FOR TIME
100 Wallballs
30 HSPU
800m Run

Friday
A.
KB Box Step-Ups (53/35) – 2 KBs/1 each hand
4×10 (5 each leg)

B.
21-15-9
Pull-ups
Burpees

Programming 1/27 – 1/31

Monday
A.
Back Squat
5×8 @ 60%

B.
AMRAP 9
3 Bear Complex’s (95/65)
5 Burpees
8 T2B

1 Bear Complex = Power Clean + FS + Push Press + BS + Behind the Neck Press

Tuesday
A.
3 Sets of Max Push-ups
Rest at least 90 seconds between seconds
*Score is total reps

B.
AMRAP 18
2 Min Row
12 Single Arm OH Walking Lunge with KB (53/35)
6 Pull-Ups
6 C2B

Wednesday
A.
5x 100m Sprints

B.
Death By:
Man Makers (50/30)
150m Run (To the corner & back)

*Start with 1 Man Maker, add one each round. Stop when you can no longer fit your Man Makers within 60 seconds

Thursday
A.
Strict Press
6×3 Building Heavy

B.
4RFT
400m Run
15 DB Hang Power Clean & Jerk (50/30)
8 DB Front Squat
30 seconds of Mountain Climbers

Friday
A.
400m Sprint For Time

B.
With A Partner, in any order:
1000m Row
60 Deadlifts (Bodyweight)
60 Bar Facing Burpees
60 GHD Sit-Ups

*While Partner A Works, Partner B is in a plank hold