February 22 - February 28

Monday, February 22

Happy birthday Gabriel! 

A. Double Under Skill Work

B. Deadlift
5 x 8 at 70%

C. HSPU Kipping Sill Work 

D. AMRAP 8:00
3, 6, 9, 12, 15… 
Toes to Bar
Box Jumps (24/20) 
HSPU

 

Tuesday, February 23

A. Thrusters
8-8-8-8 AHAP

B. Pull-ups
5 x 65% Max Kipping

C. AMRAP 17:00
50 Double Unders
30 Wall-balls (20/14) 
7 Power Snatches (115/75) 

 

Wednesday, February 24

A. Muscle-up Transitions 

B. Push Press
Find 1RM
then, 2 x 5 at 80%

C. Box Jumps
4 x 15 for Speed

D. AMRAP 12:00
3 Power Cleans (185/115) 
6 Burpees over Bar
9 Toes to Bar

 

Thursday, February 25

A.  Not for time: 
1k Row, 750m Row, 500m Row

During rest complete a total of 12 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats 

 

Friday, February 26

A. Front Squats
1 x 4 at 75% of Clean Max
2 x 2 at 85% of Clean Max
2 x 1 at 90% of Clean Max

B. AMRAP 5:00, 2:00 rest

1. Buy in: 800m Run
Max Rep Toes to Bar

2. Buy in: 400m Run
10 KB Swings (53/35)
10 HR Push-ups

3. Buy in: 800m Run
Max Rep Wall-balls (20/14)