2-11-18

1. Warm-up
Row 100/80 Calories

Time: 7:38

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 165lbs
Add 10/5lbs each Round

4+44 reps
That's 3 squat cleans at 195 plus 9 pushups in the second round.

2-9-18

1. Primer
3 Rounds:
Row 200m
15 Push Ups

2. Strength
Front Squat
50 Reps for time @ 65%
Rack/Unrack anytime

185 as a 10 min emom of 5 reps.
Finished in 9:17

3. Met-Con 
For Time:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs

Time: 9:54
T2b as 13-7-5, 8-7-5, 8-4-3, 4-2-1-1-1-1
Snatch as 10-8-7, 8-7-5, 5-5-5, 5-5

 Accessory
NOT for time
12 Rounds:
10/7 Calories Bike
2 Strict Muscle Ups

2-8-18

Conditioning
AMRAP 18:
18 Calorie Bike
15 Wallballs (24#)
12 Dumbbell Snatches (50#)
9 Toes to Bar

R: 5 + row + picked up the wallball
All ub

2-6-18

2. Conditioning
AMRAP 3:
24 Lateral Burpees Bar Jump Overs
21/16 Calorie Row
Max Power Cleans (135/95)

T: 5 cleans

rest 3 minutes

AMRAP 3:
21 Lateral Burpee Bar Jump Overs
18/14 Calorie Row
Max Power Cleans (155/105)

T: 8 cleans

rest 3 minutes

AMRAP 3:
18 Lateral Burpee Bar Jump Overs
15/12 Calorie Row
Max Power Cleans (185/135)

T: 5 cleans

rest 3 minutes

AMRAP 3:
15 Lateral Burpee Bar Jump Overs
12/10 Calorie Row
Max Power Cleans (205/145)

T: 2 and 1 miss in 1min.

2-4-18

1. Warm-up
Bike 5/4k

2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes

10, at 115
10 at 125
8 at 125

3. Met-Con 
3 Rounds:
50 ft Dumbbell Front Rack Lunges 50s
30 Box Jump Overs 24"
60 Double Unders

Time: 11:26
Broke 1x ea dus. Rest ub.

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Strength
Deadlift
3-6-9-12

345, 315, 295, 275 ub

5. Bitch Work
30 Rounds:
Row 250m
Rest :30

6. Accessory
EMOM for 15 Minutes
7 Unbroken Toes to Bar

All ub in 12 sec

2-2-18

Front Squat
40 reps for time at 62.5%

175 as 10-10-5-5-5-5

Time: 5:15

Second set of 10 was slow. Fast sets of 5 would've been faster.

14min amrap
10 db deadlift 50# each
20 wallball 20#
60' handstand walk

Total: 2+30'

Hs walk was terrible.

For time:
2k row
200 dus
10 rounds of c2b Cindy

Time: 23:52
Row in 7:45
Dus in 4:15. Started with a set of 50.
Cindy in 11:52. All c2b ub. Ub hand release push ups thru 5 then 5-3-2. Squats ub.

2-1-18

3 Rounds:
AMRAP 5:00
Climb the ladder
3 Calorie Row
3 Calorie Bike
6/6, 9/9, etc..
Rest 2:00
Start over each AMRAP

R1: 15 + 5 on bike
R2: 5 Cal row into 18 set
R3: 4 Cal row into 18 set