Performance
A1. DB Front Raise x10x3 rest :10
A2. DB Lat Raise x10x3 Rest :10
A3. DB Reverse Fly x10x3 Rest :10
A4. Ring Rows x10x3 Rest 2:00

B.In teams of 3
3 Rounds
750 M Row
25 Wall Balls
*Each Team Member will finish a total of 3 rounds, athletes rest while teammates are going
*Average Round recorded

Foundations
Skill: Snatch

A. Power Snatch x2x5
B. DB Step ups x8/ea leg x3

12 min AMRAP
300m Run
10 Wall Ball
10 KB Swings

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha

Performance
A1. Thrusters by feel  x5x5 Rest :30
A2. Front Rack DB/KB Walking Lunge x5/leg x5 (Heavy)  Rest :60

B.  12 Rounds8
:30 No Push-up Burpees @ 100% effort
:90 Active Recovery Double Under Practice

Foundations
A1. Press x1-2×6
A2. Bent Over DB Row x4x6

3 Rounds (45# M, 25# W)
50m Tire Pulls
50m Tire Reverse Pulls
90 sec Rest

Core:
TGU x1/1×5

“There’s always a point where you get knocked down. But I draw on what I’ve learned on the track: If you work hard, things will work out.” — Lolo Jones

Performance
A. Build To a Tough Single in the Power Clean in 10:00

B. 10:00 Alt. EMOM
3 Power Cleans @ 85%
5-7 Push-ups (Scale up to plyo push-ups)

C.7:00 AMRAP
3 CTB Pull-ups
6 Box Jumps @ 24” 20”
9 Back Squats @ 135 lb, 95 lb
*Total rounds recorded

Foundations
Skill: Deadlift

A1. Deadlift x1-2×6
A2. Push ups  x4-6×6
B. SL RDL w/ KB x 8×3

Test
Mile

“Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.” — Mary Lou Retton

All Levels
10 Rounds
9 Shoulder to Overhead @ 135 lb, 95 lb
15 Push-ups
21 No Push-up Burpees
*2 person teams, alternate rounds, each team member will complete 5 rounds

VIDEO: Amy Purdy – “Making Team USA”

All Levels
A.3-3-3-3-3
Hang Clean to Thruster

B. 5 Rounds
5 Deadlifts @ 135 lb, 95 lbs
10 Box Jump Step Down
15 Wall Balls @ 20 lb, 14 lb
*Time recorded

In honor of Valentine’s Day, here is a little something sweet from www.primalpalate.com

Performance
A. Press x1x6 @ 90% Rest 2:00
B1. Back Squat x2x6 @ 85% Rest :60
B2. Weighted Pull-ups x2-3×6 Rest :60
C1. DL x2x3 @ 85% Rest :60
C2. DB Bench Press xNickels x3 Rest :60

Foundations
Skill: Kip Swing/Jumping Pull-up

Ladder 1-10
KB Swings
Burpees
Ab Mat Sit ups
10:00 Cap

Test:
Front Plank

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” -Sai Baba

Performance
A.25 Rope Pulls For Time
*3 person teams

B.
2K Row
5 Rounds
3 Kip Pull-ups
10 No Push up Burpees
20 Step-ups  @ 20”, 16”
*Time recorded

Foundations
Skill: Clean

A. Hip Power Clean+Front Squat  x1+3 x5
B1.Press x2x5 20X2
B2. Pull ups  x2x5 30X0
C.DB Reverse Lunges x5/leg x5 

“The greatest of follies is to sacrifice health for any other kind of happiness.” –Arthur Schopenhauer

Performance
A1. Push Press x3x5 Rest :30
A2. DB Reverse Lunge x8/leg x5 Rest :60

B.10 Rounds
In 2:00…..
5 Box Jumps @ 24”, 20”
5 Hip Power Snatches @ 75 lb, 45 lb
Hill Sprint
Rest remainder of 2:00
*Avg time / round recorded

C.5:00 EMOM
2-5 Plyo Push-ups

Foundations
Jump Progressions
(Ankle Bounce, Pogo, rocket,  box jumps)

4 Rounds
8 Push ups
8 DB Squats
400 M Run

“Wherever you go, go with all your heart.” -Confucius 

Even in beautiful Costa Rica, Aaron keeps the Push Up Man in his heart!