Sunday, February 9, 2020
Rest day
Sunday, February 9, 2020 Read More »
February 2020
Saturday, February 8, 2020
Teammate Duathalon
For Time: (both working)
– P1 200m Row or 0.5km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/0.5km A-Bike
– P1 400m Row/1km A-Bike
– P2 400m Run (both complete, switch)
– P1 400m Run
– P2 400m Row /1km A-Bike
– P1 200m Row/1km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/1km A-Bike
For Time: (both working)
– P1 200m Row or 0.5km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/0.5km A-Bike
– P1 400m Row/1km A-Bike
– P2 400m Run (both complete, switch)
– P1 400m Run
– P2 400m Row /1km A-Bike
– P1 200m Row/1km A-Bike
– P2 200m Run (both complete, switch)
– P1 200m Run
– P2 200m Row/1km A-Bike
“Teammate Nate & Cindy” by DB
20min AMRAP: (one works, one rests)
– P1 1 Round Cindy (slap hands, switch)
– P2 1 Round Nate (slap hands, switch)
– P1 1 Round Nate (slap hands, switch)
– P2 1 Round Cindy = 1rd *continue pattern*
Cindy =
-5 Pull-ups
-10 Push-ups
-15 Squats
Nate =
-2 Ring MUs MRX Burpee C2B
-4 HSPU MRX 2/4″ rise or 1 Wall Walk
-8 KBS 70/55# MRX 55/35#
20min AMRAP: (one works, one rests)
– P1 1 Round Cindy (slap hands, switch)
– P2 1 Round Nate (slap hands, switch)
– P1 1 Round Nate (slap hands, switch)
– P2 1 Round Cindy = 1rd *continue pattern*
Cindy =
-5 Pull-ups
-10 Push-ups
-15 Squats
Nate =
-2 Ring MUs MRX Burpee C2B
-4 HSPU MRX 2/4″ rise or 1 Wall Walk
-8 KBS 70/55# MRX 55/35#
Saturday, February 8, 2020 Read More »
Friday, February 7, 2020
“The Monster Mash” by DB
For Max Reps
3min AMRAP:
-15 KBS 55/35# RX+70/55# MRX 45/25#
-30 Doubles /10 Box Jumps 24/20 MRX 20/18
Rest 1min
2min AMRAP:
-10 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-10 Push-ups
Rest 2min
1min AMRAP:
-5 Power Snatch 95/65 RX+115/75 MRX75/55
-2 Over Bar Burpees
Rest 3min
2min AMRAP:
-10 WallBalls
-10 Push-ups
Rest 2min
3min AMRAP:
-15 KBS
-30 Doubles /10 Box Jumps
Friday, February 7, 2020 Read More »
Thursday, February 6, 2020
Sprint Rounds For Time:
Rd 1 = 400m Row, Run or 1km A-Bike
-1 Rope Climb 15′ RX+ Legless MRX 10′
-15 Hang Squat Cleans
-1 Rope Climb 15′ RX+ Legless MRX 10′
Rest 2min
Rd 2 = 200m Row, Run or 0.5km A-Bike
-10 HSPU
-15 Back Squats
-20 HRPU
Rest 2min
Rd 3 = 200m Row, Run or 0.5km A-Bike
-10 Pull-Ups
-15 Thrusters
-20 T2B
Rest 2min
**Repeat Round 1* (Compare Times)
Loads = 115/75 RX+135/95 MRX 95/65
Thursday, February 6, 2020 Read More »
Wednesday, February 5, 2020
For Time:
-12 Split Cleans (alt legs) 135/95 MRX 95/65
-12 Push Press
– 6 Ring MUs MRX 12 Bar Dips
-12 Power Cleans
-12 Split Jerk (alt legs)
– 6 Bar MUs MRX 12 C2B
-12 Hang Power Cleans
-12 S2O
– 6 MUs (ring or bar) MRX 6 Burpee C2B
-12 Split Cleans (alt legs) 135/95 MRX 95/65
-12 Push Press
– 6 Ring MUs MRX 12 Bar Dips
-12 Power Cleans
-12 Split Jerk (alt legs)
– 6 Bar MUs MRX 12 C2B
-12 Hang Power Cleans
-12 S2O
– 6 MUs (ring or bar) MRX 6 Burpee C2B
Wednesday, February 5, 2020 Read More »