February 14th

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

3. Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

February 13th

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

February 12th

1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. Deadlift
Build to a Moderate Set of 3

3. Conditioning
AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

4. Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between

February 7th

1. Barbell Conditioning
For Time:
30 Power Snatches (155/105)

2. Overhead Squat
Build to a Heavy Set of 10

3. Conditioning
AMRAP 18:
18 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

February 6th

1. Strict Handstand Push-ups
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

2. Push Press
5 Sets of 3

3. Conditioning
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Jerks (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row

4. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings

February 5th

1. Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

2. Conditioning
“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips