February 25 – March 2, 2019

MondayTuesdayWednesdayThursdayFridaySaturday   A) Every 2:00 for 8:00 4-4-3-3 Push Press- 15 Hanging Knee Tucks B) 14:00 AMRAP 8 KB Swings (70/53) 8 Pull Ups :45 Plank Hold Score: Rounds+Reps A) 10:00 4-4-3-3 Back Squat – B) For Time: (15min cap)...

February 18 – February 23, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 4×4 Ecc Back Squat 4sec neg. (70-80% max 4RM) 4×10 Banded Rows 4x:30 Hollow Hold 4×15 Push Ups – B) 6:00 AMRAP 15 1/2 Burpees 20 Double Unders :30 Plank Hold 24:00 EMOM 2 Strict + 2 Push Press...

February 11 – February 16, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 4 sets: Hang Clean Complex 3×3 then… 2 Push Press + 2 Push Jerk 4×6 Lateral Lunges (6R/6L) 4×25 Speed Sit Ups – B) 6:00 AMRAP 30 Plank Shoulder Taps 20 Ju Jitsu Get Ups (10R/10L)...

February 4 – February 9, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 15:00 Strength 6-5-5-4-4 Back Squat 1-Arm DB Row :30 Hollow hold – B) 8:00 8 Bottom Half Burpees 16 SL Wtd. RDLs (DB/KB/Plate) 24 DB Hop Overs A) 9:00 Strength 5-5-5-3-3 Power Clean Shrugs Strict Pull Ups –...