STRENGTH
TEMPO DEADLIFTS
5X3 @ 31X1
START AT 60% AND BUILD
WORKOUT
AMRAP 15
300M ROW
15 RUSSIAN KBS #70/53
15 PUSH UPS
(MEMBERS CAN SHARE ROWERS OR SKI> 300M, BIKE ERG 600M)
CONDITIONING
ON 10:00 CLOCK, COMPLETE 4 SETS FOR QUALITY
10 FRONT FOOT ELEVATED LUNGES, EACH LEG
:30 WALL SIT
REST 5:00
EVERY 2:00 X 5 SETS
10 HAMSTRING CURL ON ROWER
10 HIP THRUSTS
REST 5:00
STRENGTH
POWER SNATCH
EMOM 10
2 TNG REPS
CONDITIONING
IN TEAMS OF 3
20 MINUTE AMRAP
1 PARTNER ACCUMULATE MAX CAL ROW
OTHER 2 PARTNERS AMRAP
20 WALLBALLS
20 POWER SNATCHES #75/55
HAPPY V-DAY!
CONDITIONING
FOR TIME WITH A PARTNER;
20-18-16-14-12-10-8-6-4-2
SHUTTLE RUNS (25' DOWN + BACK)
BURPEES OVER TEAMMATE
STRENGTH
EMOM 10
O- 10 DB FLOOR PRESS
E- 3-5 WALL WALKS
CONDITIONING
EVERY 5:00X 5 SETS
20 CAL BIKE
20 PUSH UPS
20 DB SHOULDER TO OH #50/35*
*1 DB, CAN SWITCH ARMS WHENEVER YOU NEED
STRENGTH
5X4 FRONT SQUATS FROM FLOOR *GOAL IS HAVIER THAN LW
WORKOUT
AMRAP 12
10 DUAL DB HANG POWER CLEANS
10 DUAL DB FRONT SQUATS
10 DUAL DB BOX STEP OVERS
24/20", DB #50/35X2
STREGNTH
E:90 X 6
10 PUSH PRESS
START AT 60% AND BUILD EACH SET
FOR TIME
30-20-10*
PULL UPS
AMERICAN KBS
*50 DOUBLE UNDERS AFTER EACH COMPLETED RD
#53/35
SKILL
ROPE CLIMB REVIEW
EMOM 10
O- 1-2 ROPE CLIMBS
E- 12 V-UPS
RX+ OPTION; LEGLESS AND GHD
SCALED; 2-3 ROPE GET UPS OR SLED PULL AND STRAIGHT LEG SIT UP