A.

Every 2 minutes, for 12 minutes:
Back Squat x 3 reps

B.

Every minute, on the minute, for 15 minutes:
Minute 1: 10 High Box Jumps (Jump Up, Step Down)
Minute 2: 4 Kettlebell Deadlifts + 4 Kettlebell Hang Clean to Overhead + 8 Alternating Front-Racked Kettlebell Reverse Lunges
Minute 3: 40 seconds of machine of choice

A.

Every 90 seconds, for 15 minutes:
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today's heavy. If you miss, reduce the load and repeat that set

B.

Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

EZ BURN

Against a 90-second running clock…
18/12 Calories of Row
Max Burpees over ERG
Rest 90 seconds and repeat for a total of SIX sets.

A.

Every 2 minutes, for 18 minutes:
Split Jerk
*Sets 1-3 = 2 reps @ 70%
*Sets 4-6 = 2 reps @ 80%
*Sets 7-9 = 1 rep @ 85+%

OR

Every 90 seconds, for 18 minutes:
Station 1 - Landmine Press x 8-10 reps @ 2111 (Left Arm)
Station 2 - Landmine Press x 8-10 reps @ 2111 (Right Arm)
Station 3 - Farmer's Carry x 100 Meters
Station 4 - L-Sit x 45-60 seconds
(accumulate time with 10s on, 5-10s off)

B.

Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Choice
15 Ring Dips or Push-Ups
30 Russian Kettlebell Swings 
60 Double Unders 
15 Ring Dips or Push-Ups
30 Russian Kettlebell Swings 
20/15 Calories of Choice

Every 10 minutes, for 30 minutes for times:
500 Meter Row
20 Chest-to-Bar Pull-Ups
20 Alternating Pistols or 40 Air Squats
400 Meter Run

A.

Take 20 minutes to build to today’s 1-RM Snatch (Power or Full)

B.

Complete rounds of 21, 15, and 9 reps for time of:

Power Snatch (115/75 lbs)

Bar Facing Burpees

EZ BURN

Four sets of:
25/18 Calories of Choice
300 Meter Ski Erg or Row
45-60 seconds Front-Leaning Rest on Rings
Rest 60 seconds

A.

Every 90 seconds, for 12 minutes:
Bench Press x 3 reps @ 21X1

B.

Two rounds for time of:
50 Wall Ball Shots
40 Calories of Rowing
30 Toes to Bar

A.

Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 21X1
Strict Handstand Push-Ups x 6-12 or Push-Ups x 10-20 reps @ 21X1
Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Side Plank x 45 seconds each
Rest as needed

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps or Step-Ups (24″/20″)
10 Push Press (115/75 lbs) or Kettlebell Swings (24/16 kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

EZ BURN

Every minute, on the minute, for 15 minutes:

Minute 1: 45 seconds of Assault Bike

Minute 2: 14-18 Alternating Dumbbell Snatches (50/35 lbs)

Minute 3: 45 seconds of Rowing

A.

Take 20 minutes to build to today's 1-RM Clean

B.

For time:
30 Squat Clean to Overhead (155/105 lbs)

OR

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings (24/16 kg)
Goblet Squats
V-Ups

In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
50 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
30 Bar-Facing Burpees

A.

Three sets of each:
Russian Kettlebell Swings x 25 reps
Ab-Wheel Rollouts x 10 reps @ 3111
Side Plank x 45 seconds each side

B.

Every 6 minutes, for 18 minutes for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

A.

Every 2 minutes, for 20 minutes:

Split Jerk

*Sets 1-4 = 2 reps @ 70-80%

*Sets 5-8 = 2 reps @ 80-90%

*Sets 9-10 = 1 rep @ 90%+

B.

Five rounds for time of:

10 Push Presses (135/95 lbs)

10 Chest-to-Bar Pull-Ups

OR

Five rounds for time of:

10 Dumbbell Push Presses

6-8 Strict Pull-Ups

EZ BURN

Two rounds for time of:

50 Overhead Squats (20/15 kg)

750 Meter Row

100 Double Unders

Complete as many rounds and reps as possible in 15 minutes of:

500/450 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

A.

Four sets of:

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Band Pull-Aparts x 30 reps @ 10X0

Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)

Rest 2 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Alternating Dumbbell Snatches (50/35 lbs)

10 Push-Ups

10 Alternating Pistols

EZ BURN

Every 5 minutes, for 15 minutes:

30/22 Calorie Assault Bike or Ski Erg
30/22 Calorie Row

A.

Every 2 minutes, for 20 minutes:

Hang Clean + Clean

B.

For time:

1000 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (115/75 lbs)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

A.

Three sets of:

Deadlift x 6-8 reps @ 30X1

Dumbbell Bench Press x 8-10 reps @ 20X1

Bulgarian Split Squats x 10 reps each leg @ 10X1

Plank from Elbows or L-Sit x 45 seconds

B.

Complete rounds of 21, 15 and 9 reps of:

Alternating Dumbbell Snatches (50/35 lbs)

Burpees over the Dumbbell

Rest exactly 3 minutes, and then…

Complete rounds of 9, 15 and 21 reps of:

Alternating Dumbbell Snatches (50/35 lbs)

Burpees over the Dumbbell

A.

Every 2 minutes, for 16 minutes:

Split Jerk x 2 reps

B.

Against a 3-minute running clock...

20/15 Calories of Choice

15 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows

Max Reps of Strict Handstand Push-Ups / Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three sets.

EZ BURN

Every minute, on the minute for 18 minutes:

Minute 1 – Row 15-18/10-12 Calories
Minute 2 – 12-15 Down Ups
Minute 3 – 40-60 Double-Unders

A.

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank (right)

– Single-Arm Plank (left)

– Alternating Reverse Lunges

– Side Plank

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Broad Jumps

B.

Five rounds for time of:

400 Meter Run

20 Wall Ball Shots (20/14 lbs)

20 Kettlebell Swings (24/16 kg)

A.

Every 2 minutes, for 16 minutes of:

Tempo Front Squat x 3 reps @ 31X1

Build over the course of 6 sets, and repeat that weight for sets seven and eight.

B.

For time:

75/50 Calories of Rowing on Concept 2 or 50/35 Calories of Assault Bike

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24"/20")

EZ BURN

Every 8 minutes, for 16 minutes:

500 Meter Row

30/22 Calories of choice

250 Meter Row

15/10 Calories of choice

February newsletter is out! Find out who the Athlete of the Month is, what we’re doing to celebrate Valentine’s Day, and more! https://bit.ly/31jUGwB