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February 20th 2019

A.  Push Press 3×5 Then build to a 2 rep max A2.  Pendlay Row 4×8 scale to Bent Over Row if needed B.  AMRAP 9 50 Double Under 12 Overhead Squat 95/63# RX+ 115/73#  

February 19th 2019

A.  Deadlift 4×4 A2.  Push-up 4×12 advanced add weight! B.  EMOM 16 12/10 ABC 20 KBS 53/35# 10 HSPU 2/1 Rope Climb

February 18th 2019

A.  EMOM 10 Clean + Hang Clean 1+1  choose a weight around 70-75% and stick to it! Beginners keep it light and focus on technique B.  5 Rounds for time 200m run 12 Deadlift 6 Push Jerk RX 135/93#...

February 17th 2019

A.  Back Squat 6 reps every 2 minutes for 12 minutes 65-70% B.  AMRAP 16 12 Push Press 95/63# 8 Lateral Bar Burpee 12 Hang Power Clean 95/63# 8 Pull-up  

February 18 – 24, 2019

MONDAY A) Bench Press: 5RM, then 2×5 @ 90% B) 4 Rounds For Total Time: 15 Power Snatch, 95#/65# (Scale to alternating DB Power Snatch) 15 Bar Facing Burpees 2:00 Rest TIMECAP: 20:00 C) 3 sets Dumbbell Strict Press x 10 Bulgarian Split Squat x 8, each TUESDAY A)...