22.02.14 – 22.02.18

Monday 22.02.14

Track: All

Strength

Thruster

7-5-3

Track: All

Fran

21-15-9:

Thrusters (95/65)
Pull-ups

Tuesday 22.02.15

Track: Sweat

Two Seater

For Time:

500m, 750m, 1,000m, 1,500m Row

*After every Row, 25 Double Dumbbell Floor Press (35/25)

Track: Compete/Train

Two Seater

For Time:

500m, 750m, 1,000m, 1,500m Row

*After every Row, 25 Double Dumbbell Floor Press (50/35)

Wednesday 22.02.16

Track: All

Y Tú?"

Every 2:00 x 10 Rounds:

2 Rope Climbs
Max Meter Bike Erg

Thursday 22.02.17

Track: All

Stickwitu

5 Rounds:

1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings
1 Minute of Rest
*Sweat: 35/25
*Train/Compete: 53/35

Friday 22.02.18

Track: Sweat

Open Test

AMRAP 20:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans (95/65)
20 Jerks (95/65)
10 Power Snatches (95/65)
10 Burpee Pull-ups

Track: Train

Open Test

AMRAP 20:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Burpee Strict Pull-ups

Track: Compete

Open Test

AMRAP 20:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Ring Muscle-ups

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