Thursday 2-28

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)

Standard

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

Standard

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

Standard

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

Standard

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

Standard