Wednesday 2/19

Warm-up• 200 Single Unders • Goblet Squat Hold #55/35• Pigeon Pose • Saddle Stretch 3 Rounds• 10 Iron Cross• 10 Romanian Deadlifts 45/35#• 10 Leg Swings StrengthDeficit Deadlift • 3 x 10 Bent Over Rows• 3 x 10 Lateral Raises • 3 x 10 Conditioning6 rounds for max...

Tuesday 2/18

Warm-up• 20 cal Ski Erg • Pec Stretch• Spiderman Lunge • Twisted Cross• 30 sec Straddle Stretch 3 rounds:• 20 Jumping Jacks• 10 Air Squats Core• 50 Strict T2B/K2E• 50 Pointer Planks Conditioning “Tommy Mac”2 rounds for time:• 12 Burpees• 12 Thrusters 115/75#• 12...

Monday 2/17

Warm-up• 20 Cal Bike 3 rounds:• 20 Side to Side Jumps• 5 Inch Worm Push-ups • Couch Stretch• Pigeon Pose • Wrist Strength• Back Squat 5 x 5 +5-10lbs• Front Squat 4 x 5 +5-10lbs Conditioning 10 min AMRAP • 10 Pushups• 10 Situp Strikes • 5 Clean &...

Friday 2/14

Warm-up• 15 cal Ski Erg• 15 cal Air Bike 2 rounds:• 10 PVC Passthroughs• 10 PVC Good Mornings• 10 PVC Overhead Squats • Pigeon Pose• Supine Twist• Spiderman Lunge StrengthBack Squats• 5 x 5 @ 75% +5-10lbs Front Squats• 3 x 5 @ 75%...

Thursday 2/13

Warmup Romwod Conditioning 20 rounds for time:• 8 Deadlift #95/65• 6 Hang Cleans #95/65• 4 Push Press #95/65 You go, I go style