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

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Standard

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

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

Monday 2-18

Mobility: Hips/Lats/OH Pos

A: 3 Rounds

10 Push Up

10 KBDLHP 70/53

10 Thruster + 10 Push Jerk + 10 OHS + 10 Front Squat (Empty Bar)

B: 5-5-5-5-5

Pause Front Squat @ 65%

*2 seconds at bottom

C: “Air Force” For Time

20 Thruster 95/65

20 SDLHP 95/65

20 Push Jerk

20 OHS

20 Front Squat

*Perform 4 Burpee EMOM

Standard