Friday, March 5th

Skill Practice: Double & Triple Unders & Turkish Get Ups

then,

20:00 Descending AMRAP of:

30-27-24-21-18-15-12-9-6-3 each:

Calorie Assault Bike

Ring Rows

Pushups

Situps

Thursday, March 4th

SDHP’s 5×4@approx75% 1RM

Hollow Rocks 5x:20

then,

21-15-9 each:

Deadlifts (225/155)(RX+ 275/185)

HSPU’s (RX+ 4″ deficit)

K2E’s

for time.

Wednesday, March 3rd

Hang Squat Clean 4×4@75%1RM

then,

Buy In: 700ft Sled Pull (+90/45# on sled) (down&back x5)

3 Rounds of:

12-Power Cleans (135/95)(RX+155/105)

48-Double Unders

for time.

Tuesday, March 2nd

Bench Press 5×4@60% 1RM (fast on ascent)

DB Pullover 5×8

then,

For time:

100/75- Calorie Ski Erg

50-Burpee Box Jump Overs (24/20″)

50-Pullups

Monday, March 1st

Jump Squats (Back Squat) 4×4@60% 1RM

Glute Ham Raise 4×4 (weighted)

then,

Buy In: 1 Lap Run

3 Rounds of:

10-Back Squats (185/125)(RX+ 225/155)

20-Wall Balls (20/14)(RX+ 30/20)

20-GHD Situps

Cash Out: 1 Lap Run

For time.

Sunday, February 28th

Rest Day.

Saturday, February 27th

Make Up Day.

Friday, February 26th

Push Press 4×4@80% 1RM

DB Rows 4×4

then,

21-15-9:

S2OH (135/95)

CTB Pullups

Thursday, February 25th

OHS 4×4@80% 1RM

Snatch Grip RDL’s 4×4@80% snatch max

then,

3 Rounds for time of:

10-Full Snatch (95/65)(RX+ 115/75)

50-Double Unders

Wednesday, February 24th

Skill Practice: Kipping T2B & K2E

then,

20:00 AMRAP:

200M Run

20-T2B

20-Pushups (Hand Release)

20-KBS’s (53/35)