Friday 3/1

1) 4 Sets
15 Ring Rows (unbroken, feet supported to start and then floor if needed)
10-15 Ring Roll Outs

2) 15 min Ladder
3-5 muscle-ups
3 Snatches (increasing weight each round)

3) 2 Rounds with a partner for reps
3:30 at each station :30 transition
Cal Bike
Cal Row
Shuttle run 10m (10m forward 10 backwards)

Thursday 2/28

1) 20 Min ALT EMOM:
Even: 2 Clean Deadlifts + 3 Power Clean building
Odd: :40 Max HS walk

2) For Time:
20-15-10
Hang Power Clean (155/105)
40-30-20
Air Squat
80-60-40
Dubs

Wednesday 2/27

1) Strict Press 3 x 5
Push Press 3 x 5

2) Bent over row 3 x 15

3) 5 Min AMRAP
5 Thrusters (115/75)
10 Pull-ups (scale up to C2B)

rest 2

6 Min AMRAP
6 OHS (115/75)
10 TTB

rest 3

7 min AMRAP
7 Front Squats (115/75)
10 Bar over burpees

Tuesday 2/26

1) 1 Hang Snatch + OHS x 5

2) Snatch Hi Pulls 5 x 2 @ 95-100%

3) Cycle through the following for 15 minutes:
Farmers Step-ups x 5 per leg (try to increase the height on these)
Banded Adduction x 12-15 per side
Strict Pull-ups x 4-6 with a 3 second controlled negative (use jumping or band to work the negative)
Bent Over Lateral Raises x 10-12 with light to moderate metal plates

4) 2 Rounds
50 Sit-ups
500/400m Row or .8/.7 mile bike
100 Double unders (200 singles)
5 Manmakers (50s/35s)

4 minute rest between rounds

Monday 2/25

1) 5 rounds as a warm-up or push
2 min consistent AB ride
:40 for 2-3 single rep Clean and Jerk
:20 rest to increase weight
:40 for 2-3 single rep Clean and Jerk
:20 rest to increase weight and get back on the bike

2) Sumo Deadlift 5 x 5 

3) 5 Rounds 

10-15 Dips 

10-15 Weighted GHDSU

4) 16 Min AMRAP

8 HSPU

10 Alt DB Snatch (50/35)

12 Box Jumps (24/20)

Friday 2/22

1) 5 Super sets:
ME strict pullups
ME Strict HSPU

2) Landmine Row 3 x15 use a towel as your handle torso at 45 degrees

3) Pause Front Squats 5 x 2 (1 second, as heavy as possible)

4) For Time:
1000m Row
75 Double Unders
50 Double KB DL
25 C2B
50 Double DB Snatch (35s/20s)
75 Dubs
2 mile Bike

Thursday 2/21

1) 20 RM Bench

2) 3 rounds
5 min AMRAP
10 Hang Clusters (75/55)
10 Burpees to target

at 0:00 and 2:30 15/12 Cal Row OR 12/9 Cal Bike
do both in each 5 min block

5 min rest between rounds

Wednesday 2/20

1) 20 RM Deadlift

2) 14 min AMRAP
12 KB Snatch (55/35)
9 TTB
6 Box Jump Overs (30/24)
3 Muscle-ups

2 min on 1 min off

3) Incline Bench Press 3 x 15
Landmine Row 3 x 15 per arm (use the small metal plates and torso at a 45 degree angle)

Tuesday 2/19

1) 1 Hang Clean + 2 Jerks x 5

2) Clean Pulls 5 x 2 @105%

3) 2 Rounds for reps:
3 min Max Bike
1 min rest
3 min Max Cal Row
1 min Rest
3 Min Max GI Janes
1 min Rest

4) At 23:00-30:00
Find a 3 Rep Max Thruster

Monday 2/18

1) 5 rounds as a warm-up or push
2 min consistent AB ride
:40 for 2-3 single rep snatches
:20 rest to increase weight
:40 for 2-3 single rep snatches
:20 rest to increase weight and get back on the bike

2) 20 RM Back Squat

3) For Time:
3 Rope Climbs
9 Bear Complex (115/75)
18 KTE
36 DB Snatch(50/35) (18/18)
72 Double unders
36 Goblet Squats (50/35)
18 TTB
9 Power Snatch (115/75)
3 Rope Climbs

4) 3 sets:
15 Strict Ring Pull-ups
20 Strict Dips
-finish all pull-ups before dips

Saturday 2/16

1) 2 Hang Power Snatch x 5
2 Power Snatch x 5
-building over the 5 sets

2) Snatch DL 2 x 4, 2 x 3, 2 x 2, 2 x 1
-105%, 110%, 115%, 120%
No TnG reset before each pull

3) 20 min AMRAP
12/9 Cal Bike
10 TTB
8 SOH (135/95)

4) 4 Rounds
160ft Double OH Walk
160ft Sandbag bear hug walk
160ft Heavy farmers carry

Friday 2/15

On a running clock:

0-8 minutes
For Time:
21-15-9
Double DB Front Squats (50s/35s)
C2B

8-15 minutes
15 RM Bench press

15-30 minutes
4 2 minute rounds:
25/20 Cal Row
Max Hang Clean with remaining time (165/115 RD 1, 185/125 RD2, 205/135 RD 3, 225/155 RD 4)
2 minute rest between

at 30 minutes for time:
21-15-9
DB Deadlifts (70/50)
HSPU

Thursday 2/14

1) With a partner complete:
100 Alternating GTO (155/105)

Every 3 minutes
14 Alt MB Sit-ups (both partners do a sit-up , one does it with the ball and then passes)
8 Partner Plank Burpees (one partner holds a plank while the other burpees over them 4 times, step or jump)

Wednesday 2/13

1) 30 minute steady state pace (i.e +:20 on 1000m workout pace and -8-10 rpm on bike pace)
1000m row
100 heavy rope singles (use mine on the dummy)
50 Cal Bike

2) 15 RM Deadlift

3) 12.3/13.3
12 min AMRAP
150 Wallballs (20/14)
100 Dubs
30 Muscle ups

Tuesday 2/12

1) Hang Power Clean + Low Hang Power + Power
Every 90 seconds for 15 minutes

2) 3 Rounds:
:30 Hollow Hold on GHD
10 Sandbag Squats (150/100)
2 ME sets of strict pull-ups

3) 3 min AMRAP x 4
500/400m Row (2 rounds) .7/.6 mile bike (2 rounds)
15 Push-ups 
Max Jump overs remaining time 24/20 - dont knock over the PVC pipe

4) Incline DB Bench 3 x 15 

Monday 2/11

1) 3 Hang Snatch x 4
2 Hang snatch x 4
1 Hang Snatch  x 4
build across all sets

2) 15 RM Back Squat
-accumulate 50 strict HSPU (to deficit if able)

3) For Time:
21-15-9
TTB
Burpees over the bar
directly into
9-1 of Deadlifts (weight starts at 135/95, men add 30lbs ladies add 20lbs every set)
directly into
21-15-9
Burpees over the bar
TTB
directly into
1-9 Deadlift  (weight starts at 375/255 and drops 30/20 lbs every set)

Saturday 2/9

1) 4 sets 2 PC + 1 Push Jerk + 1 Split Jerk
4 Sets 2 Cleans + 1 Push Jerk + 1 Split Jerk

2) In 10 minutes:
complete for time-
9 -7-5
Muscle-ups
21-15-9
Bar Facing burpees

with remaining time find a 7 rep max Power Clean and Jerk
-once you do the first rep the bar may not touch the floor and it will need to pass below your knees

3) With a partner for time:
50/40 Cal Bike Buy-in
5 Rounds
30 Wallballs (20/14)
20 DB Burpee DL (50s/35s)
6 Rope Climbs

4) 3 Supersets
Strict Press x 15 reps (light)
Bent over row x 15 Reps (light)

3 Supersets
Strict Dips on Boxes x ME
Straight bar curls x ME (weight should let you hit a minimum of 10)

Friday 2/8

1) Every minute for 30 minutes
2 Snatches - every 3 minutes take a small to moderate jump

2) Bench Press 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

3) For Time:
21-18-15-12-9-6-3
KBS (55/35)
Bike
GI Jane

4) 4 Rounds
:20-:30 Hollow Hold on GHD
10 Sandbag Deadlifts
25 foot unbroken ( or 50 ft) HS Walk

Thursday 2/7

Easy recovery day today
1) 15 minute partner AMRAP
P1 - Bikes at consistent pace
P2 - 5 Strict Pull-ups + 10 Perfect Push-ups + 15 Air Squats

-2:00 Transition-

15 min AMRAP
P1 - Row at consistent pace
P2 - 6 Plate Bent Over Row + 9 Plate Ground to OH + 12 No Push-up burpee to plate

*P2 is the pacesetter in both efforts, when they finish a round you switch

Wednesday 2/6

1) Deadlift 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

2) 10 min AMRAP
3 Muscle-ups
3 Sandbag Cleans (150/100)
7 HSPU

3) 17.1
10 DB Snatches (50/35)
15 BBJO (24/20)
20 Snatches
15 BBJO
30 Snatches
15 BBJO
40 Snatches
15 BBJO
50 Snatches
15 BBJO

Tuesday 2/5

1) Hang Power Snatch + Low Hang Power + Power
Every 90 seconds for 15 minutes

2) 15 minutes:
10 Weighted Ring Rows
10 (5/5) Weighted Front Rack Elevated Lunges
:30 Weighted Hip Extension hold

3) For Time:
30/20 Cal Bike
15 DB Thrusters (35s/20s)
15 Pull-ups
600m Run
15 DB Thrusters
15 Pull-ups
30/20 Cal Bike

Monday 2/4

1) 3 Hang Clean x 4
2 Hang Clean x 4
1 Hang Clean x 4
-building across all sets

2) Back Squat 1 x 10, 1 x 8, 1 x 6, 1 x 8 , 1 x 10

3) 16.2
 25 toes-to-bars

  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

4) "JT" 1 min work 1 min rest until finished 

21-15-9

HSPU

Dips

Push-ups