Thursday, February 22nd, 2018

Strength
1. Turkish Get Up
4 x 1/1 each side
1a. Farmers Carry
4 x 100′ each side

Conditioning 
For Time 
10 Burpees
30 Cal Row
20 Burpees
20 Cal Row
30 Burpees
10 Cal Row

Wednesday, February 21st, 2018

Strength
1 Hang Snatch + 1 Snatch + 2 OHS
MInute 0:00 – @ 60%
Minute 2:00 – @65%
Minute 4:00 – @70%
Minute 6:00 – @75%

Conditioning
10 Minute AMRAP
50 Double Unders
30′ Overhead DB Walking Lunge (L)
30′ Overhead DB Walking Lunge (R)
20 T2B


Tuesday, February 20th, 2018

Strength
EOMOM for 5 Rounds
6 Strict Pull Ups (ADAP)

Conditioning 
5 Rounds, Alternating EMOM
Minute 1: Cal Bike
Minute 2: 10 Deadlifts
Minute 3: 10 HSPUs
Minute 4: Cal Bike
Minute 5: Rest

Monday, February 19th, 2018

Strength
Clean + Front Squat + Jerk
1 @ 65, 70, 75, 80%

Conditioning
For Time
50 KB Swings (russian)
100 Double-Unders
40 KB Swings
80 Double-Unders
30 KB Swings
60 Double-Unders

Friday, February 16th, 2018

Strength
Back Squat
Establish a 10 rep max

Conditioning 
For time:
Row 1000 meters, then
Five rounds of:
25 Pull-ups
7 Push-Jerks (135/95)