February 2024

2/29/24 AMRAP 25 – easy pace 25 Russian KBS 1.5 / 1 pood 25 situps 25 squats 25 cal machine

2/28/29 5 rounds 10 deadlifts 225 / 155 20 / 15 push ups 50 double unders 250m run

2/27/24 A. Overhead walking lunges 2xDB 3 x 6 Steps ( moderate not heavy ) B. Front Rack walking lunge 2 x DB 3 x 8 steps ( moderate not heavy ) C. Dumbbell walking lunge 2 x DB 3 x 10 steps ( moderate not heavy ) D. AMRAP 12 ( 10 round Cap

2/26/24 AMRAP 18 9 push jerk 135 / 95 12 toes to bar 15 cal machine

2/23/24 amrap 20 10 rounds 100m run 10 wall balls 20/14 if you finish , 100 calories if you finish max reps muscle ups

2/22/24 3 x 6 min rounds rest 3 min a. 3 snatch 135 / 85 7 toes to bar b. 7 toes to bar 7 burpees c. 3 snatch 135 / 85 7 burpees

2/21/24 a. 8 sets building 2 push press + 1 push jerk b. partner amrap 15 50 cal 50 shoulder to overhead 2xdb 50 / 35

2 /20/24 a. 10 min emom 1 squat clean + 1 front squat building b. amrap 12 1 – 2 – 3 – 4 – etc power clean front squat box jump 30 / 24

2/19/24 3 rounds 500m run ( if its raining , do 30 / 25 cal bike or Ski instead ) 500m row 50 double unders 50ft handstand walk

2 / 16 / 2024 5 rounds for time 20 DB step ups 24 / 20 ( one DB in front rack ) 50 / 35 16 DB snatch 12 HSPU ( scale with 12 DB press each hand , seated )