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February 27, 2020

2/27/2020 15 Minutes to Build: 3RM Push Press Every Minute on the Minute x 16 Minutes: 1) 6 Strict Handstand Push-Up 2) 12 Toes to Bar 3) 50ft Double Kettlebell/Dumbbell Suitcase style Walking Lunge 4) 30 Double Unders/ 60 Single Unders

February 26, 2020

2/26/2020 In 20 Minutes Complete 4 sets: 6-8 Barbell RDL 6-8 Strict Ring Dips 10-12 GHD Sit-Ups 4 Rounds for Time: 3 Rope Climbs 7 Renegade Rows 1 Minute Wall Sit *Must be unbroken

Birthday Bash

2/25/2020 In 15 Minutes: Build to a 1RM Power Snatch Deck of Death *20 Min AMRAP The movements will include: -Wallballs -Pull-ups -D-Ball Over Shoulder -Box Jumps – 400m Run

February 24, 2020

2/24/2020 In 15 Minutes: Build to a 1RM Front Squat AMRAP 3 Minutes: 200m Run Max Thrusters 95/65lbs in Remaining Time -Rest 2 Minutes- AMRAP 3 Minutes: 200m Run Max Thrusters 105/75lbs in Remaining Time -Rest 2 Minutes- AMRAP 3 Minutes: 200m Run Max Thrusters 135/95lbs in Remaining Time

February 23,2020

2/23/2020 For Time: Cash In: 500m Row 5 Rounds: 20 Burpees 10 Weighted Step Overs with Two Dumbbells 20 Wallballs 20/14lbs Cash Out: 500m Row

February 22, 2020

2/22/2020 In Teams of 2… For Time: Cash In: 10 Rope Climbs 50 Shoulder to Overhead 95/65lbs 50 Double Unders Each or 100 Single Unders 50 Alternating Dumbbell Snatches 50/35lbs 50 Double Unders Each or 100 Single Unders 50 Squat Cleans 95/65lbs 50 Double Unders Each or 100 Single Unders 50 Single Arm Devils Press …

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Hopscotch

2/21/2020 Health/Fitness In 15 Minutes Complete: 1) 6-8 TRX Single Leg Split Squats 2) 6-8 Single Arm Dumbbell Bench Press Gt Health/Fitness 4 Rounds for Time: 200m Run 7 Burpee Muscle-Ups or Pull-Ups 200m Run 21 Push-Ups

Arm Wrestle

2/20/2020 Health/Fitness Every Minute on the Minute x 10 Minutes: 1 Hang Power Snatch+ 1 Hang Squat Snatch+ 1 Overhead Squat *Build in Weight if Form Allows Health/Fitness As Many Reps As Possible x 15 Minutes: 15 Kettlebell Sumo Deadlift High Pull *Heavy 12 Single Arm Kettlebell Push Press *6 Each Arm 9 Cal Cyclical …

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Hang Tight

2/19/2020 Health/Fitness In 15 Minutes Complete: 1) 5-7 Single Leg RDL on Bosu Ball or Foam Pad 2) 8-10 Kipping Swings *Rings or Bar 3) 30 Second Side Plank *Each Side *Aim for 3-4 Sets Health/Fitness For Time: 21-15-9 Toes to Bar or Hanging Knee Raises Deadlifts 225/155lbs Burpees Over Bar

Rock and Roll

2/18/2020 Health/Fitness Every Minute on the Minute x 10 Minutes: 3 Touch and Go Power Clean *Build in Weight if Form Allows Health/Fitness Every 2:30 x 5 Rounds: 15 Hang Power Cleans 105/75lbs 10 Shoulder to Overhead 5 Thrusters Max Hollow Body Rocks in Remaining Time *Rest 90 seconds between rounds