All Workouts

Wednesday February 26

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Back squat 3x10 70%

"25 to Life"
3rds
25 Wallballs 20/14
25 Box Jump overs 24/20
10/8 strict pullups

Post W.O.D.


Tuesday February 26

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"Cleaning Day"


5 min AMRAP
Bike/row 15/12
9 Power cleans 115/75
Rest 2 min
5 min AMRAP
Bike/row 15/12
7 Power cleans 135/95
rest 2 min
5 min AMRAP
Bike/row 15/12
5 Power cleanss 155/105
2 min rest
Bike/Row 15/12
3 Power cleans 185/125

Post W.O.D.


Monday February 24

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TTB skills!

"Black and Tan"
3 Rounds:
9 DB Front Squats 50.35
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

3 Rounds:
9 DB Front Squats 50/35
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

3 Rounds:
9 DB Front Squats 50/35)
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

Post W.O.D.


Friday February 21

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800m run
15 Hang squat cleans 135/95

600m run
12 Hang squat cleans 155/105

400m runs
9 Hang squat cleans 175/115

Post W.O.D.


Thursday February 20

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“Long Haul”

2 Rounds For Time:
20 Push Presses (115/75)
30 Single Dumbbell Box Step-ups 50/35
40 Burpees over DB
50/35 Calorie Row

Post W.O.D.


Wednesday February 19

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Front squat
3-1-3-1-3-1
84-89-86-92-89-94
or 5x3 Tempo FS 32x1

12 min AMRAP
10 Goblet lunges 70/53
4 Strict Pullups
35 DU

Post W.O.D.


Tuesday February 18

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For Time:

100/70 cal Row/Bike
30 Deadlifts (225/155)
20/20 Single arm DB PP 50/35
50/35 Pushups

Post W.O.D.


Monday February 17

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TTB skills

“Foot Locker"

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Post W.O.D.


Saturday 15 February

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“Dead Sea"
Teams of 3
4 Rounds:
4:00 Calorie Row/Bike
3:00 Lateral Barbell Burpees or over the rower
2:00 2xDB front squats 50/35(may use KB if not enough DB)

Post W.O.D.


Friday February 14

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Happy Valentine's Day!

Rope climb skills

DB step ups 24/20 1x50/35
40-30-20-10
8-6-4-2 Deadlifts 315/205
4-3-2-1 Rope climbs

Post W.O.D.