Tuesday 2/21/17

A.

2 Push Presses + Split Jerk x 5 Sets (E2MOM)

B.

AMRAP in 12min

3 Power Clean 165/100lb- B1 135/75lb- B2 Choice

6 Front Squat 165/100lb- B1 135/75lb- B2 Choice

9 Pull Ups

Saturday 2/18/17

A.

4 Rds N.F.T.

10JM Presses

10 Strict Dips

30 Band Pull Apart

B.

AMRAP in 12min

25m DB OH Lunges 45/25lb- (B1) 35/15lb-(B2) Choice

16 One Arm DB Push Presses (8/8) 45/25lb-(B1)35/15lb-(B2) Choice

12 Russian Twists 45/25lb-(B1)35/15lb-(B2) Choice

Friday 2/17/17

A.

3 Rds

1min each station

Goblet Squats

Burpee Pull Ups

Battle Ropes

Slam Balls

1min Rest in bet Rds

B.

Romanian DL

10-10-10-10-10 (E3MOM)

Thursday 2/16/17

A.

E2MOM for6min

3 Power Cleans

E2MOM for 6min

3 Power Cleans

E2MOM for 6min

3 Power Cleans

Add weight for each EMOM, purchase 1 min rest bet EMOMs

B.

10 Rounds of

30 Sec On

60 Sec OFF

Rowing for Max Cal

Wednesday 2/15/17

A.

Anderson Front Squat

3-3-3-3-3 (E3MOM)

B.

3 Rds for time of

400m Run

5 Front Squats 185/125lb-135lb/95lb-Choice

10 HSPU- (B1)Seated DB OH Presses 45/20lb- (B2)Seated DB OH Presses