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article http://arasglobalinc.com/calendar/action~month/exact_date~1563321600/request_format~json/ Monday 2/18/19

EMOM 8: 2 Clean & Jerks Climbing | ended at 225#

Front Squats 5-5-3-3-3-1-1-1 Climbing | ended at 300#

AMRAP 8: Clean & Jerks 170# | 41 reps

5 Rounds NOT for time:

5 Step-ups per leg 20″ Box, 95# Barbell

8 Lunges per leg with 35#’s Dumbbells

5 GHD Raises

15 GHD Sit-ups

Tuesday 2/19/190

Turkish Get-ups, 3 each side at these loads: 26#,35,44,53

Squat Snatch Singles Heavy but no misses | 175#

For Time:

150 Calorie Row

120 Wall Ball Shots 20# 10′ Target

90 Bar Facing Burpees

60 Sandbag Cleans 50#

30 alternating 1 arm Clean & Jerk with Dumbbell 70# | 31:41

Wednesday 2/20/19

Starting at 0:00 3 rounds for time of: 15 front squats 135# and 15 calories Assault Bike | 5:17

Starting at 10:00 60 double unders + 15 strict pull-ups, 60 dubz + 15 kipping pull-ups, 60 dubz + 15 butterfly chest to bar pull-ups, 60 dubz + 15 bar muscle ups | 9:26

Thursday 2/21/19 – REST DAY

Friday 2/22/19

Bench 185# 5×5

20″ Box Step-ups with 50#’s Dumbbells 6 reps per leg, 5 sets

Open 19.1, 15 minute AMRAP of: 19 wall ball shots + 19 cal row | 7 rounds + 26 reps.

Saturday 2/23/19 REST DAY

Sunday 2/24/19

45 Minute Assault Bike Flush | 325 calories | low intensity