Monday 02/10/2020

Conditioning
“Dead Space”
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs (Down & back =2)

*power snatches should be doable in 2 sets or less. OHS should be unbroken. Score is total working time.

Tuesday 02/11/2020

Conditioning
“Bubbles”
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders

Row Conditioning-Post Workout
3 Rounds: 1min Calorie Row
Rest 1:00Between Rounds

3 Rounds: 0:45 Calorie Row
Rest 0:45 Between Rounds

3 Rounds: 0:30 Calorie Row
Rest 0:30 Between Rounds

*score is total calories

Wednesday 02/12/2020

Strength:
E2MOM x 4
4-3-2-1 UB clusters building to AHAP.

*set Of 3 should be more than workout weight.

Conditioning
“Arm and Hammer”
For Time: (15min cap)
Buy-In: 15 Clusters (135/95)
Into…
3 Rounds:
15/12 Calorie Bike
15 Chest to Bar Pull-ups
Into…
Cash-Out: 15 Clusters (135/95)

*clusters should be doable in at least sets of 3’s. Mod banded C2B.

Thursday 02/13/2020

Conditioning
“Man on Fire”
For Time: (25min cap)
5 Rounds of “Nate”, 100 Double Unders
4 Rounds of “Nate”, 100 Double Unders
3 Rounds of “Nate”, 100 Double Unders
2 Rounds of “Nate”, 100 Double Unders
1 Round of “Nate”

1 Round of “Nate”:
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

*mod 2x singles for DU or 100 quick steps. Mod burpee pull-ups for MU. Pike pushups for HSPU

Friday 02/14/2020

Valentine’s Day Workout!!