February 2015

Filthy 50 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings 35 Walking Lunge 50 steps 50 Knees to elbows 50 Push press, empty bar 50 Back extensions 50 Wall ball 20/24 50 Burpees 50 Double unders

Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115/75-lb. deadlifts, 10 reps 115/75-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

for time 10-1 deadlift 1.5 body weight push ups clean 3/4 body weight Not 6!…. 7! 7 minute abbbbs 1 min max crunches 1 min max bicycles 1 min max leg lift 1 min max crunches 1 min max Russian twist 1 min max flutter kicks 1 min plank holds

Squat endurance 3 sets 10 @ 70% 1RM Front Squats rest 60 seconds between sets time how long each set takes. does not have to be unbroken. 7 RFT 8 box jumps 24/20 60′ shuttle sprint 8 KB swings 70/53 60′ shuttle sprint Rest 2 minutes between rounds

Conditioning for time 20 Burpee over bar 20 C2B pull ups 20 bobs 20 cleans 135/95 20 bobs 20 power snatch 135/95

Strength 10-8-6-4 Close Grip Bench press Conditioning AMRAP 7 20 cal row 10 thrusters 95/65

Conditioning 1.Amrap 12 minutes 2 deadlifts 225/155 10 double unders 4 deads 20 double unders 6 deads 30 double unders 8 deads 40 double unders 10 deads 50 double unders continue up ladder by 2 and 10 in 12 mins 2.Row for calories :40/:20 8 rounds

1.Strength (squat endurance) 2 mins max effort front squats @70% 2.Conditioning death by clean and jerks 135/95 (12 min cap) 3. Abs of steel 100 flutter kicks 80 crunches 60 russian twists 40 partner leg lifts(switch) 20 v ups Repeat if you can:)

Make up day or Team challenge AMRAP 20 Row for distance max wall balls 20/14 partners may switch at any point.