SATURDAY, 2/24/2024

A. E2MOM for 16 minutes (8 sets) Complete the following complex 3 deadlifts + 2 power cleans + 1 power snatch. (50-60% of snatch) B. Partner up Buy in: 100 wall balls (14/20) Then 6 rounds, alternating movements, of : 10 kettlebell swings (16/24) 8 pull ups 6 burpees Then Cash out: 100 wall balls (16/24)...

FRIDAY, 2/23/2024

Part A: every minute for 10 minutes 3-4 front squats 70-75% Part B: 4 minute tabata kb/db deadlifts, light (2x 8/12/16) then without rest 4 minute tabata squat cleans 50% of clean then without rest 4 minute tabata single arm db/kb push press, medium (20/30) only use 1 arm for each...

THURSDAY, 2/22/2024

Part A: 125-250-375-500-375-250-125 row/ski or 300-600-900-1200-900-600-300 bike or 100-200-300-400-300-200-100 run rest 1 minute after each round Part B: 8 rounds, 16 minute cap 15 sit ups 10 ring push ups 5 chest to...

TUESDAY, 2/20/2024

Part A: every minute for 6 minutes 4-6 bench press 70-75% Part B: 5 rounds, 18 minute cap 10 back squats 50-60% 30 piston rows, light (2x 15/20) 50 double unders or 100 singles piston rows are bent over alternating db/kb...

MONDAY, 2/19/2024

Part A: every 1.5 minutes for 9 minutes one leg per round 20 single leg hamstring curls Part B: 4-8-12-16 handstand push ups or heavy z-press 40 russian twists rest 2 minutes 48-36-24-12 db/kb snatch, light (20/30) 40 russian...
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