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Workouts 2/22 - 2/28

Monday 2/22

3 Rounds

In 2MINS complete:

10 Push Press

In remaining time Max Meters

*Rest 2MINS between rounds*


3 Rounds

In 2MINS complete;

10 Deadlifts

In remaining time Max Meters

*Rest 2MINS between rounds*


12MINS to Complete

50 Medicine Ball Sit-ups

With remaining time:


5 Shoulder to Overhead

10 Wall Balls

15 KB Swings

Tuesday 2/23

20 Mins for Quality

2-3 Turkish Get Ups Right Side

Max Single Arm Ring Rows Left Side

2-3 Turkish Get Ups Left Side

Max Single Arm Ring Rows Right Side

Rest as needed



Max Consecutive DB/KB Thrusters

@ Failure 30 Double Unders or 100m > 10 Cal sprint

Wednesday 2/24


10-12 Elevated Split Squats (split stance. Either both feet on floor or 1 leg elevated on plate, box, etc) (per leg)

*Load in the Front Rack or Suitcase



12 Single Arm KB Swings or Snatches (6/6)

12 KB Front Racked Step-ups (6/6)

12 Sit-ups

200m > 15 Cals



100 Russian Twists

100 Flutterkicks

Thursday 2/25

“Triple 5”

5 Mins Max Strict Pullups

5 Mins Rest

5 Mins Max Double KB Clean& Jerks (53/35#)

5 Mins Rest

5 Min Row/Ski or Ride for Calories

Can MOD Movements From Pull-ups to Banded or Ring Rows and Double KB C&J to DB Clean & Presses


Core - Coaches Choice


Friday 2/26

50/20 Front Squat/ Scotty Bob’s

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat. You will match the squat reps with scotty bob reps. Meaning if you do 5 squats you have to do 5 scotty bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use Double DBs or KB’s or BB (Must clean from floor)


AMRAP 20 Mins For Quality

10 Goblet Squats (AHASP)

5 Scotty Bob’s (AHASP)


Core - coaches choice


Banded Stretches

Saturday 2/27

9AM - Coaches Choice

Sunday 2/28

10 - 1

Narrow Bent Rows + Wide Bent Rows*

Push Ups

Elbows tucked by waist and pulled towards back DBs/KBs pulled to chest (in hinge position) + Elbows high (like a High pull/clean) in a hinge position) DBs/KBs pulled up by chin


3 Rounds

100 Double Unders > 150 Singles

50 Plate Ground to OH

40 Seated Leg Lifts

20 OH Plate Walking Lunges

10 Plate Burpees

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