Monday 2-29

Mobility: Calves/Hips

A: 6 min EMOM
Odd: 40 DUs
Even: 5 Front Squat 95/65

B: 1-1-1-1-1
3 Position Squat Clean
*Floor
*Above the Knee
*High Hang

C: 10 min AMRAP
30 DUs
15 Power Clean 95/65

Sunday 2-28

Rest Day

Saturday 2-27

In teams of two with one partner working at a time…

For Time:
100 Wall Balls 20/14
90 KBS 53/35
80 Push Ups
70 Box Jumps 24/20
60 KBDLHP 53/35
50 Power Clean 135/95
40 S2OH 135/95
30 Clean and Jerk 135/95
20 Bar MU
800 m Run

Friday 2-26

Mobility: Hips/Lats/Shoulders

A: 2-2-2-2-2
Squat Clean

B: “16.1”
20 min AMRAP
25′ OH Walking Lunge 95/65
8 Burpee
25′ OH Walking Lunge
8 C2B

Thursday 2-25

Mobility: Glutes/L and T Spine/Lats

A: 5-5-5-5-5
Front Squat 70-75%

B: 5-5-5-5-5
Back Squat 70-75%

C: 5 Rounds For Time
12 Alt DB Snatch 55/35
12 OH Plate Lunges 45/25
24 AMSU

Wednesday 2-24

“Happy Birthday Wil”

Mobility: Hips/OH Pos

A: 10 min EOMOM
Odd: 2 Power Snatch + 2 Snatch Balance + 2 Hang Squat Snatch
Even: 10 C2B

B: 2-2-2-2-2
Hang Squat Snatch

C: For Time (15 min Cap)
800 m Run
30 Pull Up
30 Snatch 115/75
30 Pull Up
800 m Run

Tuesday 2-23

Mobility: Glutes/Lats

A: 12 min EMOM
1) 50 DUs
2) 30 Sec HS Hold
3) 20 Air Squat

B: 8 min EMOM (45/15)
Odd: Max Cal Air Dyne
Even: Max HSPU

C: 8 min EMOM (45/15)
Odd: Max DUs
Even: Max Burpee

D: 100 AMSU or 50 GHD Sit Ups

Monday 2-22

Mobility: Hams/L and T Spine

A: 5-5-5-3-3-3
Deadlift

B: 10 Rounds For Time (13 min cap)
10 DLHP 95/65
10 Wall Balls 20/14

C: 10 Rounds For Time (13 min cap)
10 T2B
10 KB Goblet Squat 53/35

Sunday 2-21

Rest Day 

Saturday 2-20

Training Club Closed for Femme Royale Today

At home workout….

1 Mile Run
50 Burpee
100 Push Ups
300 Air Squats