February 2020

Front Squat

February 28, 2020

build up to 107% of 3

on the 90 seconds
[92/3, 107/2]x3
82/12

On the Minute for 15:
Odd: 15/12 Cal Row
Even:15 Hand Release Push-up

9 Rounds

February 26, 2020

9 Rounds for Time:9 Double KB Front Squat 7 Toes to Bar 5 Burpee Box Jump

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Back Squat Program

February 24, 2020

back down day …

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Dumbbell “Fun”

February 19, 2020

3 Rounds for Time 5 Dumbbell Push-up to Row 10 DB Push Press15 DB Thruster 20 DB Front Squat 30 DB Step-ups

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Front Squat

February 14, 2020

Front Squat build up to heavy 3 THEN 3×1 On the 2 Minutes 80/7, 85/5, 90/3, 85/5, 90/3, 95/2, 75/11 For Time 21-15-9DB Thruster Knees to Elbows

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February 12, 2020

Power Snatch + Overhead Squatbuild up to heavy 2+1 7 Minutes On the Minute 2 Snatch Pulls (85% of 2+1)3 Power Snatch 1 Overhead Squat 3 Rounds for Time20 Wall Ball 20 Alt Dumbbell Snatch 20 Star Jumps

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For Time

February 11, 2020

40 Cal Row3 Rounds 3 Chest to Bar 7 Toes to Bar 30 Cal Row 4 Rounds 3 Chest to Bar 7 Toes to Bar 20 Cal Row 5 Rounds 3 Chest to Bar 7 Toes to Bar

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Back Squat Program

February 10, 2020

build up to 110% of heavy 5 x2 On the 2 Mintues 88/9, 92/7, 96/5, 100/3On the 1 Minute 105/7×1 On the 2 Minutes Alternating Reverse Lunge 45/7×14

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Power Clean + Front Squat + Push Jerk

February 5, 2020

build up to heavy 1+2+1 15 Rounds For Time2 Power Cleans 2 Front Squats 2 Push Jerks 3 Chest to Bar Pull-ups

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