Happy Valentine’s Day!
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
95/65# (135/95#Rx+)
Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
115/80 # (155/105# Rx+)
Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
135/95# (185/135# Rx+)
Sweat Class
4RFT:
21 OHS
12 Bar-Facing Burpees
Partner Row Conditioning
7x 200m Row
Strength
Front Squat
2 @60%
2@ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
AMRAP 14:
75 Wall balls (20/14#)
60 Calorie Row
45 Dumbbell Snatches (50/35#)
30 C2B Pull-ups
Sweat Class
You Go, I Go
75 Wall balls (20/14#)
60 Calorie Row
45 Dumbbell Snatches
30 Pull-ups
Skill Work
For time
Partner
Athletes run together and then complete each station one at a time before advancing
Run 200m
40 Back squat (75#/55#, same weight throughout)
40 Front squat
40 Overhead squat
Run 200m
40 Shoulder press
40 Push press
40 Push jerk
Run 200m
40 Hang power clean
40 Hang power snatch
Run 200m
5 Rounds:
1:00 Row for Calories or 200m Run
1:00 Power Cleans (135/95#)
1:00 Burpees
1:00 Rest
Core Work
Sweat Class
3 RFT
20 Wall Balls
Run 400m
20 KB Snatches
Rest 3 Minutes
4 Sets
10 Jumping Pull-ups
10 Box Jumps
All Classes
Cal Row 20/17
1 min of DU’s
50 Lunges
50 KBS
50 Sit ups
Cal Row 20/17
1 min of DU’s
40 Lunges
40 KBS
40 Sit ups
Cal Row 20/17
1 min of DU’s
30 Lunges
30 KBS
30 Sit ups
Cal Row 20/17
1 min of DU’s
20 Lunges
20 Push ups
20 Sit ups
Cal Row 20/17
1 min of DU’s
10 Lunges
10 Push ups
10 Sit ups
50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar
Sweat Class
10 Minute AMRAP
10/8 Calorie Bike
10 Back Squats 135/95#
10 Sit-ups
Rest 3 minutes
10 Minute AMRAP
10/8 Calorie Row
10 DB Press
10 Push-ups
Rest 3 minutes
5 Minute EMOM
20 Jumping Squats
Diane
21-15-9
Deadlifts 225/155#
HSPU
*10 minute time cap
5 Minutes REST
Jackie
1000m Row
50 Thrusters 45/35#
30 Pull-ups
Do one, the other or both…
Sweat Class
Same as above
SNOW DAY
