17.02.25

Fitness-
Teams of 2 with one person working at a time:
30-24-18-12-6
Bike Calories
Medball/d-ball zercher squats, tough
Burpees over ball

Cash out:
30 Hollow rocks
4 minutes Side plank (2 per side)

Performance-
Teams of 2 with one person working at a time:
30-24-18-12-6
Bike Calories
Overhead squats (95/65)
Burpees over bar

Cash out:
30 Hollow rocks
4 minutes Side plank (2 per side)

17.02.24

Fitness
A. EMOTM 12
Snatch pull + Hang snatch pull + Hang power snatch
Minute 1-4: 50%
Minute 5-8: 60%
Minute 9-12: 70%

B. 7 min AMRAP:
1-2-3-4 touch-and-go power snatches @ tough weight
*Go back to 1 after set of 4

C1.Plank on low rings
3×5/side, Rest 90s
+
C2. DB Waiter’s walk
3×100’/side, Rest 90s

Performance
A. EMOTM 12
Snatch pull + Hang snatch pull + Hang squat snatch
Minute 1-4: 50%
Minute 5-8: 60%
Minute 9-12: 70%

B. 7 min AMRAP:
1-2-3-4 touch-and-go squat snatches @ 70%
*Go back to 1 after set of 4

C1.Low ring arm extensions
3×5/side, Rest 90s
+
C2. DB Waiter’s walk
3×100’/side, Rest 90s

17.02.23

Fitness
A1. Single Arm DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Double Kb push press-
3×6-8, 10×1, Rest 90s

B. For time:
30 KB Swings, tough
30 Goblet Squats
30 Side-to-side ball slams
30 DB Push Press, tough
30 Ring Rows
30 KB Deadlifts
30 Burpees over bar
200 Single unders
*20 minute cap

Performance
A1. Single Arm DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Double Kb push press-
3×6-8, 10×1, Rest 90s

B. For time:
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/75)
30 Toes-to-Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Burpees Over bar
100 Double-unders
*20 minute cap

17.02.22

Fitness
A. Kipping knees to elbows-
1.1.1×5, Rest 10-20s

B.DB RFESS-
3×6-8/Leg, 20X1, Rest 90

C. 21-18-15-9-6-3
Wall Balls, tough
HR push ups
*15 Minute cap

Performance
A. Switch grip Toes-to-bar
1.1.1×5, Rest 10-20s

B. RFESS-
3×6-8/Leg, 20X1, Rest 90s

C. 21-18-15-9-6-3
Wall Balls (20/14)
HR push ups
*15 Minute cap