Monthly Archive: February 2020

A. For time: In teams of 2- 1000m run 50 Pushups 8 Squat Clean and Jerk (155/105) 50 Situps 8

A. EMOM 9 Min 1-10 Barbell Row Min 2- 20 Bicep Curls Min 3- 20 Banded Tricep ext. B. 3

A. EMOM 12 Min 1- 20 Situps Min 2-20 Russian Twists Min 3-1 min Plank Hold Min 4- Rest B.

A. Every 2 mins for 14mins: 5 FR Lunge ea leg B. AMRAP 9 15 HSPU 10 Single arm Devils

A. Deadlift 4×4 B. 3 sets: Against a 2 min Clock 20 T2B Max Cal row *Rest 2 mins between

A. EMOM 10 5 OHS B. 4 Rds for time: 10 BBJO (20) 10 Hang Power Snatch (75/55)

A. 5 sets: AMRAP 3 10/8 Cals Bike or Row 10 DB Snatch (65/45) *Increase Cals by 2 ea AMRAP

A. Every 2 mins for 14mins: 2 Power Clean + 1 Push Jerk B. 2 sets: 500m Row rest 2

A. Deadlift 4×4 B. For time: 40-20-10 Front Rack Lunge (75/55) T2B

A. Front Squat Build to 1 RM B. 3 rds NFT: Max UB Pushups Max UB Pullups Max Plank Hold