Tuesday 3/1

Heaving Snatch Balance
8 x 2 (build to a challenging double)

15 min cap

9 Deadlifts (155/115)
12 Push-ups
15 Box jumps (24″/20″ box)

Monday 2/29

12 EMOM (alt movements every min)
1 – 5-8 Strict Pullups, 3-5 Bar Muscle-Ups, or 3-5 Ring Muscle-Ups (modify as needed for member)
2 – 5 Thrusters (155/105)

3 Rounds For Time:
4 Rope Climbs
16 KB Snatch Alternating 53/35



Friday 2/26 – Open Workout


Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.