February 28 – 5 RNDS

  • 7 Push Jerks 155/105
  • 7 Chest To Bar Pull Ups
  • 7 Burpees

February 27 – 1 Rep Max DL – THEN – 9 Min AMRAP

  • 3 Thrusters 135/95
  • 6 Toes 2 Bar
  • 9 KBSDHP 70/44

 

February 26 – 5 RNDS

  • 400 M Run
  • 9 Ring Dips
  • 12 Box Jumps 24/20
  • 30 Double Unders

February 25 – On The 2 Min Mark for 10 RNDS

  • 5 Front Squats 165/115
  • 12 RKBS 70/44
  • 7 DB Push Press 50/35

 

February 23 – For Time

  • 3 RNDS
    • 5 Ground to Overhead 135/95
    • 15 Sit Ups
    • Farmers Carry 50/30
    • 3 RNDS
      • 5 Hang Power Cleans 135/95
      • 10 Lunges in front of rack
      • Farmers Carry 50/30
      • 3 RNDS
        • 5 Ground to Overhead 135/95
        • 15 Double Unders

February 22 – 1 Rep Max Back Squat – THEN: 3,6,9,12……

  • Pull Ups
  • Deadlift 155/105
  • Push Ups

February 21 – For Time

  • 7 OHS 155/105
  • 200 M Run
  • 7 Thrusters 155/105
  • 400 M Run
  • 7 Power Cleans 155/105
  • 200 M Run

February 20 – Max Reps – FGB Format

  • Cal Row
  • Rope Climb 5’= 1 Point
  • GHD Sit Ups
  • Jumping Lunge
  • DB Push Press 40/25

February 19 – 30 Min AMRAP

  • 5 HSPU
  • 10 Power Cleans 135/95
  • 15 Burpees
  • 20 KBS 53/35
  • 25 Wall Balls 20/14
  • Rest 3 Min

February 18 – Hang Squat Snatch – 7 X 2 Technique Load – THEN 16 Min AMRAP

  • 20 Box Jumps 24/20
  • 30 KBSDHP 53/35
  • 10 Toes To Bar

 

February 16 – For Time

  • 10 Power Cleans 165/115
  • 20 Deadlifts 165/115
  • 30 Burpees
  • 40 Walking Lunges
  • 50 Sit Ups
  • 600 M Run
  • 50 Sit Ups
  • 40 Walking Lunges
  • 30 Burpees
  • 20 Deadlifts 165/115
  • 10 Power Cleans 165/115

 

February 15 – Sumo Deadlifts with bands 10 x 3 – THEN – Total Reps

  • 5 Min AMRAP- Loop Run “Buy In”, Jumping Back Squats 95/65
  • 5 Min AMRAP- Loop Run “Buy In”, KBS 53/35
  • 5 Min AMRAP- Loop Run “Buy In”, Wall Balls 45/20

February 14 – For Time

  • 21-15-9
    • Pull Ups
    • OHS 95/65
    • REST 3 MIN
    • 21-15-9
      • Thruster 75/55
      • DB Bent Over Row 40/25
      • REST 3 MIN
      • Run 1 Mile

February 13 – 30-20-10

  • DB Deadlifts 50/35
  • DB Cleans 50/35
  • 250 M Run

February 12 – Front Squat @ 80 % 1 RM 7 x 2 – THEN – 11 Min AMRAP

  • 15 Power Snatch 75/55
  • 15 Toes 2 Bar
  • 30 Double Unders

 

February 11 – On The Minute for 12 Minutes – 2 Power Cleans – THEN – 12 Min Partner AMRAP

  • One Person Burpees
  • One Person Runs 100 M

 

February 9 – For Time

  • 100 Double Unders “Buy In”
  • 21 Deadlifts 225/165
  • 15 DB Push Press 45/30
  • 500 M Run
  • 15 DB Front Squats 45/30
  • 15 Deadlifts 225/165
  • 15 DB Push Press 45/50
  • 500 M Run
  • 15 DB Front Squats 45/50
  • 9 Deadlifts 225/165

 

February 8 – Split Jerk – 1 RM – THEN – 12 Min AMRAP

  • 41 Burpees “Buy In”
  • THEN with the remaining time – “Cindy”

 

February 7 – For Time

  • 15 Thrusters 135/95
  • 200 M Run
  • 20 Thrusters
  • 400 M Run
  • 30 Thrusters
  • 800 M Run
  • (from main site 1/26)

 

February 6 – Floor Press 10 x 3 – THEN –

  • “Helen” – 3 RNDS
    • 400 M Run
    • 21 KBS 53/35
    • 12 Pull Ups

 

February 5 – Snatch – 1 RM or Technique – THEN – 3 RNDS

  • 11 Front Squat 135/95
  • 21 Sit Ups
  • 21 Walking Lunges
  • 11 Pull Ups

 

February 4 – Back Squat 10 x 3 – THEN – 9 Min AMRAP

  • 9 Dead Lift 155/105
  • 12 Push Ups
  • 15 Box Jumps 24/20

February 2 – 4 RNDS

  • 400 M Run
  • 21 Wall Balls 20/14
  • 7 Full Clean to Thruster 135/95

February 1 – OHS 5-5-5-5-5 – THEN – 7 Min AMRAP – 3, 6, 9, 12, 15….

  • Double Unders
  • Push Press 95/65