Monday, February 5th
Workout
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 Russian KB Swings (53/35)(35/26)
10 Burpees
(Score is Rounds + Reps)
Post Workout Strength
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Tuesday, February 6th
Skill
EMOM x 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
(No Measure)
Workout
CLEARED FOR TAKEOFF
12 ROUNDS FOR TIME
5 Front Squats (155/105)(115/75)
*6 Pull-Ups
*RX+ = 3 Ring Muscle-Ups
(Score is Time)
Wednesday, February 7th
Strength
Push Jerk
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk
Workout
EVERY 6:00 x 3 SETS
80 Double Unders*
30/25 Cal Bike
15 Shoulder to Overhead (135/95)(95/65)
-Rest w/ Time Remaining-
*Sub 160 Single-Unders for DUs
(Score is Slowest Set)
Thursday, February 8th
Skill
EMOM x 7 MINUTES*
1 Strict Toes to Bar
+
2 Kip Swings
+
3 Toes to Bar
*Complex is meant to be unbroken.
**Alternative Reps…
2 Strict Toes to Bar
+
4 Kip Swings
+
6 Toes to Bar
(No Measure)
Workout
AMRAP x 15 MINUTES
200m Run*
10 Toes to Bar or Knees to Chest
20 Walking Lunges
25 Slam Balls (Athlete Choice)
*Increase by 200m each round.
(Score is Rounds + Reps)
Friday, February 9th
Workout
4 ROUNDS FOR TIME
15/12 Cal Row
12 Up-Downs
9 KB Goblet Squats (70/53)(53/35)
(Score is Time)
Post Workout Strength
Back Squat
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Saturday, February 10th
Strength
EMOM x 10 MINUTES*
MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch*
MIN 2 – 1 Wall Walk or Scaled Wall Walk
*Start Light and Build to Moderate.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
3 Wall Walks or Half Wall Walks
12 Alt. DB Snatches (Athlete Choice)
15 Box Jump Overs (Athlete Choice)
*Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.
(Score is Rounds + Reps)
