Monday 22.02.21

Track: All

Power Clean

For load

Build to A Heavy Set of 10

Track: Sweat

14.4

AMRAP 14:

60 Calorie Row
50 Toes to Bar
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Reps Push-Pull Complex*

* 1 Pull-up + 1 Strict Ring Dip

Track: Train

14.4

AMRAP 14:

60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Reps Push-Pull Complex*

* 1 Strict Pull-up + 1 Strict Ring Dip

Track: Compete

14.4

AMRAP 14:

60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle-ups

Tuesday 22.02.22

Track: All

Moving Tracks

10 Rounds For Time*:

500 Meter Bike Erg
30 Double Unders
10 Burpees to Target (6")

*Time Cap: 30 Minutes

Wednesday 22.02.23

Track: All

Front Squat

For load

Build to Heavy Set of 10

Track: Sweat

Eleven Eleven

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks

Barbell: (75/55)

Track: Compete/Train

Eleven Eleven

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks

Barbell: (95/65)

Thursday 22.02.24

Track: All

Option 1: Goat Day

EMOM 20:

Minute 1: Movement 1
Minute 2: Movement 2

Track: All

Option 2: Drywall

EMOM 20:

Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Calorie Bike Erg

Kettlebell: (53/35)

Friday 22.02.25

Track: All

Open 22.1

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