2/9

A. Above the knee power clean, 3, 3, 3, 3 rest 2 min 

65#, 75#, 77#, 77#. 

B. Weighted russian twist, 12-18 alt x 4, rest 1 min

20# small med ball.

+

10 min AMRAP:
Bike 12 cals 
10 Russian KBS 45-50# 
10 burpees 

3 full rounds + 12 cal bike 

Round 1: 2:51.9

Round 2: 2:49.7

Round 3: 2:46.7 

+

Three way banded hamstring stretch 

2/8

 A. Seated leg extensions, 10-12 reps x 3; rest 1:30

30# (12) for all.

B. Bicycle sit ups, 12-18 alt x 4, rest 1 min 

18 for all. 

+

4RFT: 
10 walking lunges 
15 cal row
50 jump rope singles 

Time: 7:47.6 

+

Calf/achilles stretch

Seated legs extended forward fold stretch 

2/5

 A. Push ups, 2-4 unbroken x6, rest 1 min 

2, 3, 3, 3, 3, 2 

+

20 min AMRAP:
Bike 20 cals 
10 dumbbell bent over rows 
16 walking lunges 20-25# per hand
Run 400m
16 sit ups 
10 plate to overhead 15# 

Didn't write it down... and watch was dead so don't know how many reps. 

+

Scorpian pec stretch 
Calf/achilles stretch
Standing quad stretch 

2/4

A. Deadlift, 6, 6, 4, 4, rest 2 min 

155# (6), 155# (6), then I forgot to write it down? Maybe 160#? Maybe 165#? 

B. Dumbbell side bends, 10 each side x 3, rest t1 min between sets. 

25# DBs. 

+

1 min jump rope 
rest :30 
1 min sit ups 
rest :30
1 min wall ball
rest :30
1 min lateral plate jumps 25-30# plate (used 25#)
x 2 

Did this. 

+

Half pigeon 

Supine twist 

2/3

A. Assisted chin ups, 4-5 repsx4; rest 2 min

5 with green band for all. 

B. Bench press, 6,6,4,4; rest 2 min

45# (6), 50# (6), 55# (4), 60# (4). 

C. Forearm plank, :30 secx4; rest 1 min *weighted if possible

:30 for all. 

+

Row 1k

rest 2 min

x2

Round 1: 4:49.7 (2:24.8/500m, 32 s/m)

Round 2: 4:47.1 (2:23.5/500m, 32 s/m)

Probably should have been faster? 

+

Thoracic opener

Thread the needle

Did this. 

2/2

10 x 200m, rest 2 min 

Round 1: 43.0
Round 2: 41.1
Round 3: 41.1
Round 4: 41.1
Round 5: 40.4
Round 6: 40.8
Round 7: 39.7
Round 8: 42.3
Round 9: 42.4
Round 10: 41.0