WORKOUT OF THE DAY
February 16

Strength:
Power Snatch: 15 min to establish 3RM touch-and-go

Conditioning:
3RFT:
10 Power Snatch (115/75#)
10 Pull-ups

Then:

3RFT:
10 Overhead Squats (115/75#)
10 T2B

DIE ALONE

“Die Alone”

In teams of 2 (yes, irony), for time:

200 DU Buy-in

Then, 3 Rounds:
30 Thrusters (95/65#)
60 Back Squats
40 Burpees
30 Hollow-rocks

200 DU Buy-out

BECAUSE LOVE HURTS.

February 13

Strength:
Romanian Deadlift: 10-10-10-10

Underhand Barbell Rows: 7-7-7-7

Conditioning:
15 min AMRAP, in teams of 2:
250m Row
10 Box Jump Overs (24/20#)

Partner 1 completes a full round of 250m Row + 10 Box Jump Overs. When Partner 1 finishes, Partner 2 completes a full round while Partner 1 rests. Repeat until time expires.

February 12

Strength/Power:
1 Hang Power Snatch + 1 Power Snatch: 15 min to establish heaviest load

Conditioning:
5RFT:
10 Hang Power Snatch (105/70#)
15 Sit-ups

February 11

Strength:
Strict Pull-ups: 3 x Max Effort

Conditioning:
Half “Cindy”

10 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Then:

Buyout, for time:
75 Wallballs (20/14#)

February 10

Strength/Skill:
Wall Walks: 3-3-3*
5 second hold at the top

HSPU: 2 x Max Effort

Conditioning:
4RFT:
10 Toes-to-Bar
50 Double-unders
10 Push Press (115/75#)

February 9

Strength:
Clean + Hang Clean (full squat): 15 min to establish heaviest load

Conditioning:
21-15-9:
Squat Cleans (135/95#)
Over-the-Bar Burpees

“Randy”

“Randy”

For time:
75 Power Snatches (75/55#)

February 6

Strength:
Front Squat: 3-3-3-3-3

Conditioning:
2 Rounds:
2 min max cal Row
2 min max Front Squats (135/95#)
2 min max Pull-ups

2 min rest

February 5

Conditioning:

30 min EMOM, alternating:

Minute 1: 30 Double Unders
Minute 2: 12 Box Jumps (24/20″)
Minute 3: 12 KB Swings (32/24)

Repeat.

1 135 136 137 138 139 170