Monday February 14

Clean x 5 R
Two Hand Swing x 20
Clean x 5 L
Two Hand Swing x 20

Clean-Squat x 5 R
Two Hand Swing x 20
Clean-Squat x 5 L
Two Hand Swing x 20

Clean-Squat-Highpull x 5 R
Two Hand Swing x 20
Clean-Squat-Highpull x 5 L
Two Hand Swing x 20

Clean-Squat-Highpull-Snatch x 5 R
Two Hand Swing x 20
Clean-Squat-Highpull-Snatch x 5 L
Two Hand Swing x 20
Repeat Starting at the end and work to begining.

Double OH Walk x 50m
Double Rack Walk x 50m
Double Farmers Walk x 50m

Rest
TGU x 6L/6R

Sunday, February 13

3 Mile Fire Dept.
Stability and Core Training
Swing-Catch-Squat x 10
Dead Clean-Press-Windmill x 10/10
One Leg Deadlift x 10/10
Double KB Deadlift-Sprawl-Push-up-Renegade Row x 10
Bottom-up clean x 10/10
Plank Complex x 2min
x 5 Rounds

Wednesday, February 9

AM Class
AMRAP in 10'
1.                                 2.
Snatch x 5/5                 Halo squat x 5/5
Swing x 5/5                  Thruster x 5/5
Press x 5/5                   Lunge w/ pass x 5/5
push-ups x 10               Burpee x 10

PM Class 3 Mile Fire Dept.
30" work at each station
1. Swing
2. Push-ups
3. See-saw press
4. Deck squat
5. Halo Squat
6. Plank

Monday,February 7

30"work/30" work/30"rest

Round 1(x 2)                       Round 3( x 2)
Double Clean                     OH Squat Right
Walk-out push-up              Rocking Chair
Double Push Press             OH Squat Left
Mt.Climbers                      Walk-out push-up
Rest 2'                               Rest 2'

Round 2 (x 2 )                     Round 4 (x 2)
Alternating Swing              Buttom-Up Clean Right
Leg-bump-twist                Leg-bump-twist
Renegade Rows                Bottom-Up Clean Left
Alternating Low Lunge      Mt. Climbers
Rest 2'

Saturday February 5

Pat and Mere's workout

5 Rounds
Double Highpull x 5
See Saw Press x 5/5
Double Front Squat x 5
Double Swing x 5
Double Front Squat x 5

Thursday Febuary 3

THREE MILE FIRE DEPT.
Warm-up/ Joint mobility 10 min
30 secs work/30 secs work/ 30 secs. rest
AMRAP in 10 min.
Double Clean(me 2 x12kg)
 Front Squat( me 2x 12kg)
Rest 3 min.
AMRAP in 10 min
Double MP(me 2 x 12kg)
Swing(me 1x 16kg)

Wednesday Febuary 2

GROUP A(GRINDS)
Double Clean x 5
Double Press x 5
Double Swing x 5
Double Front Squat x 5
5 Rounds

GROUP B(BALISTICS)
10,8,6,4,2
Alt. Swings
Wall Ball
Push-up
Push-Press
Alt. Lunge

Tuesday Febuary1

Test Set
10 min LCCJ(no rest)
73 reps
Grip strength failed in less than 3min and had to switch hands.