2/18/2019-2/24/2019

Monday “Max Out Monday” A. Find new 1RM Back Squat B. Practice Pullup Skills + 5 Min AMRAP (if time allows) 2-4-6-8…. – Pullups (RX+= C2B) – Thrusters (75/55) (RX+=100/70) Tuesday “Knick-Knack PaddyWhack” A. 5-10 Mins to practice HSPU + 10 Min EMOM: 1)...

2/11/2019-2/17/2019

Monday “ Paper Shredder” A. 3 Rounds (1 round every 7 mins): – 60s Max Pullups Rest 30s – 60s Max S2OH (135/95) Rest 30s – 60s Max Lateral Box Jump Overs (24/20) Rest 30s – 60s Max T2B Rest 90s B. 2-3 Sets NFT: – Strict Pullup X AMRAP +...

2/4/2018-2/10/2018

Monday A. 2 Sets: – Back Squat X 15 @ 60% of 1RM Rest as needed *If no 1RM, add ~15lbs to weight hit for “2” last week B. For Time: 1-2-3-4…..10 – Goblet Squats (70/53) – Pullups Tuesday A. EMOM to Fail: 1) 1 S2OH (105/80) + 20 DUs 2) 2 S2OH (105/80)...

1/28/2019-2/3/2019

Monday A. 3 Sets: – AMRAP UB Strict Press (add 5-10lbs from last week) Rest 60s – AMRAP UB Strict Pullups Rest 60s – AMRAP UB Hang DB C&J (50/35) Rest 4 mins between sets B. 7 Min AMRAP: – Max T2B *Every minute including 0:00 complete 5...

1/21/2019-1/27/2019

Monday A. 3 Sets: – Back Squat X 3 (add 10-20lbs to last weeks weights) Rest as needed + 1X AMRAP 30/20lbs less than “A” B. For Time: (6 Min Cap) – 30/24 Cal AB – 30/ 24 Cal Row – 30 Front Squat (95/65) Tuesday A. Complete NFT: (20 min Cap)...