In teams of two with one partner working at a time….
Partner Deck of Cards For Time
❤️= Hang Clean and Jerk 95/65
♠️ = Pull Up
♦️ = Front Squat 95/65
♣️ = Box Jump 24/20
Aces = 20 Cal Air Bike (Split)
Joker = 50 Cal Row (Split)
Monthly Archives: February 2019
Wednesday 2-27
“Wear Pink”
Mobility: Hams/Glutes/Lats
A: 30 min EMOM
1) 45 DU
2) 15 S2OH 95/65
3) 15 Burpee
4) 15 KBS 70/53
5) 15 GHD Sit Up
6) 15 T2B
Tuesday 2-23
In teams of two with one partner working at a time…
A: 10 min AMRAP
30 Cal Air Bike
30 Pull Up
B: 10 min AMRAP
30 Cal Row
30 Squat Clean 95/65
C: 10 min AMRAP
10 Squat Clean 135/95
30 Pull Up
8 Squat Clean 185/125
20 C2B
6 Squat Clean 225/155
10 Bar MU
Max Cal Air Bike
Monday 2-25
In teams of two with one partner working at a time…
Move through each workout as a team, change out weights and move to next workout immediately after finishing each one…
A: Diane
21-15-9
Deadlift 225/155
HSPU
Grace
30 Clean and Jerk 135/95
Karen
150 Wall Ball 20/14
16.5
21-18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpee
Randy
75 Snatch 75/55
Friday 2-22
Mobility: Hips/Lats
A: 15 min EMOM
1) 10 Cal Air Bike
2) 15 AMSU
3) 20 Air Squat
B: “Open 19.1”
15 min AMRAP
19 Wall Ball 20/14
19 Cal Row
Thursday 2-21
Mobility: L and T Spine/Chest/Lats
A: 3 Rounds
10 Cat/Cow
10 Bird Dog
10 sec Hollow Hold
10 Tuck Crunch
10 V Up
10 Jack Knife
10 sec Hollow Hold
B: 10-10-10-10
Bench Press 135/95
* 10 Push Up + 15 GHD Sit Up each round
C: 3-5 Rounds Not Time
300 m Row
50’ OH Plate Lunge 45/25
50’ Right Arm DB Briefcase Walk
50’ Left Arm DB Briefcase Walk
50’ Right Arm DB Waiter Walk
50’ Left Arm DB Waiter Walk
Wednesday 2-20
“Wear Pink”
Mobility: Glutes/L and T Spine/Lats
A: 10 min EMOM
Odd: 20 Wall Ball 20/14
Even: 20 RKBS 70/53
B : 10 min EMOM
Odd: 15 Alt DB Snatch 50/35
Even: 15 T2B
C: 10 min EMOM
Odd: 10 Burpee
Even: 15 Box Jump Over 24/20
Tuesday 2-19
Mobility: Calves/Hams/Glutes
A: 3 Rounds
10 Sec Hollow Hold
20 Hollow Flutter Kick
10 Plank to Elbow
3 Wall Walk
10 Strict Pull Up
B: 12 min EMOM
1) 15/12 Cal Rower
2) 15 HSPU
3) 15 Pull Up
C: 12 min EMOM
1) 12/9 Cal Air Bike
2) 60 DU
3) 10 C2B
