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Monday 02/19/2018
1. EMOM for 5 Rounds:
min 1 – 4 Deadlifts 275#
min 2 – 4 wall climbs with push-up
min 3 – 4 Dball cleans 150#
min 4 – 4 bar muscle ups

2. 2 Rounds for time:
10 GHD Sit-ups + 5 cal ski erg
10 GHD Sit-ups + 10 cal ski erg
10 GHD Sit-ups + 15 cal ski erg | 8:08

Tuesday 02/20/2018
1. TRUEFORM :30sec Run, rest 1:00, 8 roundas

2. Power Snatch + Squat Snatch on the minute for 10 minutes:
min 1,2 – 130#
min 3,4 – 140#
min 5,6 – 152#
min 7,8 – 162#
min 9,10 – 170#

3. For Time:
20 burpee box jump over 30″
30 power snatch 95#
40 overhead squats 95#
50 calorie assault bike | 11:01

4. Accessory 3 rounds not for time:
HS Walk 30′ Obstacle
10 Knees to Elbows
10 GHD Raises

Wednesday 02/21/2018
1. 30 minute Run on TRUEFORM treadmill

Thursday 02/22/2018 – REST DAY

Friday 02/23/2018
1. 18.1 20 Minute AMRAP
8 toes to bar
10 hang dumbbell clean and jerk, 5 each arm
14 calorie row | 393 reps

2. 3 Second pause at the bottom, Back Squat 5×2 | 155#, 205, 235, 265, 295, 305

Saturday 2/24/2018
1. EMOM 20
ODD: 10 cal Assault Bike
EVEN: 1 squat clean + 3 push jerks 185#

2. EMOM:
min 1 – 8 ring muscle-ups
min 2 – 6 ring muscle-ups
min 3 – 4 ring muscle-ups
min 4 – 6 ring muscle-ups
min 5 – 8 ring muscle ups

Sunday 02/25/2018
1. Tempo Front Squat
5 Sets, On the 3 Minutes:
2 Tempo Front Squats
3 Front Squats

On the tempo front squats, 5 second negative to find the
bottom position. Stand with speed. On the following 3 front
squats, regular speed on descent and ascent.

Sets – #170,175,185,195,205

2. Conditioning 3 rounds every 7 minutes
15 burpees
50 dubz Zeus rope
20 kipping HSPU
50 dubz Zeus
15 burpees
Splits: 4:29,4:06, 3:54

3. 3 rounds for time:
600m run
21 wall ball shots 20#
9 burpee box jump 24” | 13:56

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