Feb. 9th - Feb 13th


Monday 2/9

A. EMOTM x 10

Odd – power clean x 7

Even – push-press x 10

B. “Blake”

4 rounds for time

100’ overhead walking lunge 45/25# plate

30 box jumps 24/20”

20 wall-balls

10 handstand push-ups

C. Mobility and core, coach’s choice

 

Tuesday 2/10

A. EMOTM x 10

Odds: front squats x 6

Evens: deadlifts x 6

B. For time: (13 minute cap)

800m run

15 power snatches 135/105

400m run

15 power snatches 135/105

C. Mobility and core, coach’s choice

 

Wednesday 2/11

A. EMOTM x 10

Odds: power snatch x 7

Evens:box jumps x 10

B. 5 Rounds for time (9 minute cap)

12 toes-to-bar

9 shoulder-to-overhead 115/75

6 overhead squats 115/75

C. Mobility and core, coach’s choice

 

Thursday 2/12

A. EMOTM x 10

Odds: thrusters x 10

Evens: double-unders x 30

B. 5:00 AMRAP @ 155/105 lbs.

1 power clean

1 front squat

1 push-jerk

1 split jerk

C. Mobility and core, coach’s choice

 

Friday 2/13

A. EMOTM x 10

Odds: overhead squat x 7

Evens: pull-ups x 10

B. For time (15 minute time cap)

30 calorie row

30 hang power cleans 135/95

30 wall-balls

20 hang power cleans

20 wall-balls

10 hang power cleans

10 wall-balls

400m run

C. Mobility and core, coach’s choice

February 1
Feb. 2nd - 6th