A) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

B) Three sets, for max reps/calories of:
– 3 Minutes of rowing for max calories
– 2 Minutes of strict HSPUs
– 1 Minute of strict pull-ups
Rest 3 minutes

Thursday 2/18
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)
2: 10-12 Bent over DB rear delt flys @ 20X0
3: 6-8 Tough Romanian deadlifts @2111

B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 400 m run
– Max KB snatch in UB sets of 5/ hand (53/35#)
R2M

A) 5 min AMRAP:
– Row 1000/800 Meters
– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)
Rest 5 minutes
5 min AMRAP:
– Row 1000/800 Meters
– Toes to Bar x Max Reps
Rest 5 minutes
5 min AMRAP
– Row 1000 Meters
– Burpees over the barbell

B) 3 rounds not for time:
– 15 banded hamstring curls
– 6-8 candlestick slow lowers (3-5 sec descent)

A) E2MOM x 16 min (8 sets)
– Hang Power Clean + Power Clean + Split jerk
*Start at 65% and build

B) Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts (155/105)
– 12 Push-ups
– 15 Box jumps (24″)

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Set 6: 1 rep @ 85-90%

– Set 7: 1 rep @ 90%

– Set 8-10: 1 rep @ 90+%

 

B) For time

– 40 wallballs (20/14)

– 20 pull-ups

– 30 wallballs

– 15 pull-ups

– 20 wallballs

– 10 pull-ups

– 10 wallballs

– 5 pull-ups

 

*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.

A) EMOM x 15min
1: power clean + push jerk cluster 1.1.1.1
2: weighted or banded supinated weighted pull
3: 20-40 DUs or 45 se

B) 3 rounds not for time:
– Zercher carry down and back AHAP
– AMRAP perfect push-ups @ 1111
– Earthquake bar hold x 30-60 sec

Thursday 2/11
A) Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.

B) Every 5 min x 20-25 min (4-5 sets)
3 min AMRAP:
– 400 m run quickly
– Max reps of No Squat Man Makers in remaining time (35-55/15-30)
R2M

Man maker = row R + push-up + row L + power clean + push press

A) For times (against a running clock):
– Row 500/400 Meters
– 10 Power snatches (135/95, 115/75, 95/65, 75/45)
– 20 Toes to bar
When the clock reaches 8:00, complete the following…
– Row 500/400 Meters
– 15 CTB pull-ups
– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)
When the clock reaches 16:00, complete the following…
– Row 500/400 Meters
– 20 Box jump overs (24/20”)
– 20 Ring dips
When the clock reaches 24:00, complete the following…
– Row 500/400 Meters
– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)
– 20 Burpees over the barbell

B) 3 rounds not for time:
– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)
– 6-8 candlestick slow lowers (3-5 sec descent)