Feb 10 – Feb 16, 2019

1A. Squat Clean + 2 Jerks for 5 heavy sets

1B. Wall Angels for 3 sets of 10

For time:

50 AKBS, 71/53

40 Goblet Squats, 71/53

30 Burpees

20 Goblet Squats

10 C2B Pull ups

1A. Deficit Deadlift up to a 5RM.

1B. Band Distracted hip flexion/external rotation for 2:00-3:00/side.

3 Rounds for time of:

500m Row

30 Box Jumps, 24/20

30 Wall Balls, 20/14

SWEAT:

AMRAP 8

10 burpees

20 sit ups

10 lunges (L+R=1)

3 wall walks

Rest 2 min

AMRAP 8

10 burpees

30 Russian twists w/ plate

15 squats

3 wall walks

Rest 2 min

AMRAP 8

10 burpees

20 hanging knee raises

10 OH lunges (L+R=1) w/ plate

3 wall walks

1A. Bench Press 10RM, then 2×6-8

1B. GHD Obliques or KB Side Bends for 3×10.

4 Rounds for time of:

10 Clean and Jerks, 135/95

10 Pull ups

1A. Back Squat 8RM, then 2×5-6

1B. Eccentric Calf Raises (2 up/1 down) 3×10

AMRAP 14

80 Double Unders

40 Lunges

20 Push ups

SWEAT:

Saint Valentine’s Day Massacre

AMRAP 21:22 with a partner of:

2 Rope Climbs

14 Burpee Box Jumps, 24/20

19 Air Squats

29 Sit ups

6 Rounds for time with a partner of:

20 Thrusters, 115/75

20 SDLHP, 115/75

20 Pull ups

Run 200m Together

Rest 1 min

SWEAT:

AMRAP 30

500 m row

20 wall balls

400 m run

40 mountain climbers

3 rounds of:

AMRAP 3

5 Plate Burpees

10 Squat and Press

AMRAP 3

5 Plate Burpees

10 Plate Sit ups

AMRAP 3

5 Plate Burpees

10 Plate Lunge/Twist

Rx: 25/15