TODAY'S WORKOUT + NEWS

Function 2/11

For Time:
1 Mile Run
10 Rounds of “Cindy”
1k Row

Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

Performance 2/11

For Time:
1 Mile Run
6 Rounds of “Mary”
1k Row

Mary = 5 HSPU + 10 Pistols + 15 Pull-ups

Performance 2/10

4 Person Teams:

A. Team members 1 and 2; AMRAP 7:00; both working at the same time
100m sprint
10 Sumo DL High Pull
5 Box Jumps
5 pull ups/Ring rows

B. Team members 3 and 4; AMRAP 7:00; both working at the same time
5 Burpees
10 KBS
15 goblet squats
5 push ups

Each set of 2 members completes both parts A & B with 3:00 min rest in between

Rest 3:00

Then as a team Complete For Time, two people working at a time, one on each movement

2600m Row
200 DB Snatches

Function 2/10

4 Person Teams:
A. Team members 1 and 2; AMRAP 7:00; both working at the same time
100m sprint
10 Sumo DL High Pull
5 Box Jumps
5 pull ups/Ring rows

B. Team members 3 and 4; AMRAP 7:00; both working at the same time
5 Burpees
10 KBS
15 goblet squats
5 push ups

Each set of 2 members completes both parts A & B with 3:00 min rest in between

Rest 3:00

Then as a team Complete For Time, two people working at a time, one on each movement

2600m Row
200 DB Snatches

Function 2/9

Gymnastics Skill: Toes-to-bar – practice or EMOM 6:00 @ 50% of max set each minute
+

A. 5 Sets, Score = Total cals on rower

AMRAP 90sec
14 Alt. DB Snatches
10 Burpees
Max cal Row in remaining Time

Rest 90sec

Rest 4:00

B. 5 Sets, Score = Total DU (singles count as half)
AMRAP 90sec
10 Box Dips
20 KB Sumo Deadlift High Pull
Max DU in remaining time

* Allow 35 Mins for Parts A+B

Performance 2/9

Gymnastics Skill: Toes-to-bar – practice or EMOM 5:00 @ 50% of max set each minute
+
A. 5 Sets, Score = Total cals on rower

AMRAP 90sec
14 Alt. DB Snatches, 50/35#
14 Burpees
Max cal Row in remaining Time

Rest 90sec

Rest 4:00

B. 5 Sets, Score = Total DU (singles count as half)
AMRAP 90sec
10 Ring Dips
20 KB Sumo Deadlift High Pull, 1.5/1pood
Max DU in remaining time

* Allow 35 Mins for Parts A+B

Performance 2/8

A. For Time:
20 Power Cleans, 50% 1RM
Rest 60sec, increase weight
15 PC, 60% 1RM
Rest 60sec, increase weight
10 PC, 70% 1RM
Rest 60sec, increase weight
5 PC, 80% 1RM

B. AMRAP 20
7-10 Strict Pull-ups (hold same reps each round)
20 Weighted Box Step-ups (10/leg)
20cal Row
10 Half Kneeling DB Strict Press/arm

Function 2/8

A. For Time:

20 Power Cleans

Rest 60sec, increase weight
15 PC
Rest 60sec, increase weight

10 PC

Rest 60sec, increase weight

5 PC

B. AMRAP 20
Accumulate 20sec in Pull-up negative (between 1-4 reps)
20 Weighted Box Step-ups (10/leg)
20cal Row

10 Half Kneeling DB Strict Press/arm

Function 2/7

February Monthly Throwdown:
“Tommy Mac”
2 Rounds For Time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Clean
12 Burpees
12 Overhead Squat

Performance 2/7

February Monthly Throwdown:
“Tommy Mac”

2 Rounds For Time:
12 Burpees
12 Thrusters (115/75 lbs)

12 Burpees

12 Power Snatch (115/75 lbs)

12 Burpees
12 Push Jerks (115/75 lbs)

12 Burpees
12 Hang Squat Clean (115/75 lbs)

12 Burpees
12 Overhead Squat (115/75 lbs)

Performance 2/6

A. For Time (10:00 cap):
800m Run w/Medball, 20/14#
50 Wall Balls
25 Medball Sit-ups

Rest 3:00

B. For Time (10:00 cap)
1k Row
200m Farmers Carry

50 Russian KBS

Rest 3:00

C. For Time (10:00 cap)
25 Push-ups on Plate
50 Walking Lunges w/Plate Locked OH
50 Hollow Body Russian Twists w/Plate

50 Squats w/Plate”

Function 2/6

A. For Time (10:00 cap):
800m Run w/Medball
50 Wall Balls

25 Medball Sit-ups

Rest 3:00

B. For Time (10:00 cap)

1k Row
200m Farmers Carry
50 Russian KBS

Rest 3:00

C. For Time (10:00 cap)

25 Push-ups on Plate (from knees for mod)

50 Walking Lunges w/Plate Locked OH

50 Hollow Body Russian Twists w/Plate
50 Squats w/Plate