Monday, February 8th
WORKOUT
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
(Score is Rounds + Reps)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
Tuesday, February 9th
STRENGTH
5-5-5-5
Tempo Front Squats (32X1)
*Building from Light to Moderate*
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
15 Front Squats (155/105)|(115/75)
25/20 Cal Row
(Score is Time)
OPTIONAL COOL DOWN FOR RECOVERY
5:00 Foam Roll Legs
Wednesday, February 10th
WORKOUT
5 SETS FOR TIME
200m Run
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
FINISHER
3 SETS FOR QUALITY
50′ Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)
Thursday, February 11th
WORKOUT
EMOM x 30 MINUTES
MIN 1 – 5-7 Ring Muscle-Ups
MIN 2 – 60 Double Unders
MIN 3 – 20 Russian KB Swings (70/53)|(53/35)
MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 – :50 Single Arm KB Front Rack Hold*
*Switch arms at :25 mark
(No Measure)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups
Friday, February 12th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
WORKOUT
FOR TIME
30 DB Devil’s Push Press* (50/35)|(35/20)
*1 Devil’s Press + 1 Push Press = 1 Rep
-8:00 Hard Cap-
(Score is Time)
