Fitness & Performance

Complete as many rounds as possible in 15 minutes of: 

– 3 wall walks

– 12 dumbbell snatches 

– 15 box jump-overs 

♀ 35-lb dumbbell, 20-in box 

♂ 50-lb dumbbell, 24-in box

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating top-down DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 16 alternating dKB gorilla rows

– 8-12 medball hamstring curls

Performance

A) E2M x 8 sets…

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch from 2” below knee

Fitness & Performance

B) 3-4 sets for quality:

– 10-20 DB skull crushers

– 10-20 alternating goblet hold lateral lunges

– 8-12 BB bent over rows

– 15/side lateral delt raise (5 lean away, 5 neutral, 5 lean in)

OR 

Conditioning option

For time:

– 800-600-400-200 m run 

– 20-16-12-8 DB SA hang power clean + push press

– 20-16-12-8 DB box step over

*DBHPC – 20-5/5/5/5, 16-4/4/4/4, etc..

Fitness & Performance

A) E3M x 5 sets:
– 8-12 DB bench press @ 32X1 tempo

– 8 tough ring rows w/ pause (weighted, body weight, banded)

– 8 BB hip thrusts w/ pause (off bench)

*heavier than last week w/ extra set

Fitness

B) E2M x 8-12 sets (4-6 each)

Station 1:

– 12/9 cal row (scale to 10/8)

– 9 heavy RKB swings

Station 2:

– 12/9 cal row

– 9 push-ups (elevate if needed)

Performance

B) E2M x 8-12 sets (4-6 each)

Station 1:

– 15/12 cal row

– 12 heavy RKB swings

Station 2:

– 15/12 cal row

– 12/9 push-ups

RX+ perform 4-6 HSPUs

Fitness

E6M x 6 sets (3 each, alternating)…

Station 1

– 400m row

– 5 DB devil press

– 10 DB or prisoner reverse lunges

– 30 single unders

Station 2

– 400m run

– 500/400m row

– 5 box jump overs

– 10 wallballs

– 30 single unders

Performance

E6M x 6 sets (3 each, alternating)…

Station 1

– 500/400m row

– 6 DB devil press (35/25s)

– 12 DB reverse lunges

– 36 double unders

Station 2

– 400m run

– 6 box jump overs (24/20”)

– 12 wallballs (20/14)

– 36 double unders

Fitness

A) E2M x 8 sets:

– 2 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 ring face pulls

B)  12 min AMRAP:

– 1 DB push press

– 3 strict pull-ups 

– 6 RKB swings 

– 6 lemon squeezes or abmat sit-ups

*Add one rep to push press every round.

Performance

A) E2M x 8 sets:

– 2 push press

B) 12 min AMRAP:

– 1 shoulder to overhead (115/75, 95/65, 75/55)

– 3 pull-ups 

– 6 RKB swings (53/35)

– 6 lemon squeezes

*Add one rep to S2O every round.

Fitness

A) E3M x 6 sets:

– 8-6-4-8-6-4 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

*heavier than 2/11

B) 3 rounds for time:

– 400m run

– 15-12-9 DB/KB thrusters

– 12-9-6 hanging knee raise

Performance

A) E3M x 6 sets:

– 8-6-4-8-6-4 back squats

*heavier than 2/11

B) 3 rounds for time:

– 400m run

– 21-15-9 DB/KB thrusters (35/25s

– 15-12-9 toes to bar

Fitness

10 rounds for time:

– 10/8 cal row

– 8 goblet squats

– 6 strict pull-ups

– 4 up/downs

R60S

Performance

10 rounds for time:

– 12/9 cal row

– 9 goblet squats (53/35)

– 6 pull-ups

– 3 DB devil press (35/25s)

R60S

Monday 2/14

Fitness

A) E2M x 6 sets:

– 3 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 ring face pulls

*Heavier than 1/28.

B) 5 rounds for time:

– 12 cal row

– 10 DB push press 

– 8 box step up (weighted if able)

R60S

Performance

A) E2M x 6 sets:

– 3 push press

*Heavier than 1/28.

B) 5 rounds for time:

– 15/12 cal row

– 12 push press (95/65, 75/55, 65/45)

– 9 box jump + step down

R60S

Fitness & Performance

C) 3 sets:

– 6-10 BB ab-wheel roll-outs or 8-12 plank KB drags

– 8-12 supinated “no moneys”

Tuesday 2/15

Fitness & Performance

A) E4M x 4 sets:
– 12-16 DB bench press @ 32X1 tempo

– 8-12 tough ring rows w/ pause (weighted, body weight, banded)

– 8-12 BB hip thrusts w/ pause (off bench)

*Same weight or heavier than last week w/ extra set.

Fitness

B) E5M x 4-5 sets:

– 400m run

– 16 RKB swings

– 8 strict pull-ups

*Scale to 300m if needed

Performance

B) E5M x 4-5 sets:

– 400m run

– 20 RKB swings

– 10 strict pull-ups

Wednesday 2/16

Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12 tall kneeling banded lat pull-downs

Even:

– 8-12/side half kneeling landmine press

– 20 sec side plank

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 hanging knee raise / kipping knee tucks

– 3 up/downs (to bar if able)

Performance

A) E2M x 8 sets:

– 1 clean

*Receive clean in a squat if able. 

B) EMOM x 10-20 sets:

– 1 full clean @ 65-75% of A

– 4 toes to bar

– 4 burpees to target

RX+ perform 2 bMUs

Thursday 2/17

Fitness

E8M x 4-5 sets:

– 400m row

– 8 double DB hang power snatch

– 10 DB reverse lunges

– 12 push-ups

– 32 single unders

Performance

E8M x 4-5 sets:

– 500/400m row

– 8 hang power snatch (95/65, 75/55, 64/45)

– 12 BB front rack reverse lunges

– 16/12 push-ups

– 32 double unders

Friday 2/18

Fitness & Performance

A) E4M x 3 sets:

– 8-12 Romanian deadlifts @ 65%

– 12-16 DB incline press w/ pause

– 8-12/side bent over rows

B) Strength Option

3-4 sets for quality:

– 8/side RFE or regular split squats

– 12-16 OH tricep extension (BB or DB)

– 1 lap/side suitcase carry

– 8-12/side half kneeling banded lat row

OR

Conditioning Option

10 rounds for time:

– 250/200m row

– 10 heavy RKB swings

Saturday 2/19

Fitness

TBA

Performance

TBA

Sunday 2/20

No Open Gym