March 1

10 to 1
Renegade Man makers 45/20#’s
V-Ups

February 29

30 Box Jumps
50 KB Swings
75 Ball Slams
150 Double Unders

February 28

5-10-15-20-25-20-15-10-5 reps of:

Push press 75/45#’s

Dips

Push-ups

February 27

Sprints:
2 x 400m, 2 min rest
2 x 200m, 1 min rest
3 x 100m, 30 second rest

February 26

Tire Flips x3 Wall balls x10 KBS x10 100m Waiters carry 4 Rounds

February 25

AMRAP 20 mins:

5 TTB

10 Push Ups

15 Double Unders

February 24

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

February 23

4 Rounds for time:
5 KB clean & jerk (each arm)
Mat 2 Mat lateral burpees
20/10 pull-ups
200m run

February 22

3 rounds:
Max reps Power cleans 135
Max reps Shoulder press 75
Set-up 2 bars to storm through the WOD.

February 21

Complete in order:

50 Ring Dips

100m Run

100 pushups

100m Run

150 situps

100m Run

200 squats

100m Run