Monday, February 12th
Strength
ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Overhead Squat*
OR
Build to a 4-Rep Moderate Front Squat*
Workout
AMRAP x 12 MINUTES
2 Hang Power Snatch (115/75)
4 Overhead Squat
8 Toes to Bar
24 Double Unders
(Score is Rounds + Reps)
*Sub Hang Power Clean/Front Squat as needed.
*48 Single-Unders sub for DU.
Tuesday, February 13th
Skill
EMOM x 5 MINUTES
Choose an Option…
Option 1…
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
Or…
Option 2…
2 Pike Push-Ups
+
3 Hand Release Push-Ups
(No Measure)
Workout
Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Wednesday, February 14th
Workout
CUPID’S CHOKEHOLD
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
60/50 Cal Bike
50 Slam Balls (Athlete Choice)
40 Slam Ball Goblet Alt. Lunges (Athlete Choice)
30 Synchro Up-Downs
*P1 works while P2 rests. Up-Downs are done together. Split all other work as needed.
(Score is Rounds + Reps)
Thursday, February 15th
Workout
EMOM x 20 MINUTES
MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice)
MIN 2 – :45 Max KB/DB Gorilla Rows
MIN 3 – :45 Max Sit-Ups
MIN 4 – 1:00 DBL KB/DB Front Rack Hold
MIN 5 – Rest
(No Measure)
Friday, February 16th
Strength
EVERY 2:00 x 5 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is to start heavier and build to heavier.
**Option for Squat or Power.
(Score is Weight)
Workout
FOR TIME
400m Run
30 Box Jumps (20)
20 Hang Power Cleans (155/105)(115/75)
300m Run
20 Box Jumps (24/20)
10 Power Cleans (185/135)(135/95)
200m Run
10 Box Jumps (30/24)
5 Hang Squat Cleans (205/155)(155/105)
(Score is Time)
Saturday, February 17th
Workout
IN TEAMS OF 2…
AMRAP x 20 MINUTES
20 Ring Muscle-Ups or Pull-Ups
40 Cal Row
60 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
