**Announcement**
Friday Night Lights just got a lot more exciting this weekend!

After your workout, we are cooking out!
We have a few guys to "man the grill" and we will provide the meat.
Bring a shareable side-there will be a sign up sheet at the gym!

lululemon athletica Southlake will be joining in on the fun, too!

Tuesday 3/1/16
Warm Up:
3:00 AMRAP with barbell
3 hang power clean
6 power clean
9 power clean and jerk

Strength:
EMOM for 10
1 hang power clean +1 power clean + I power clean and jerk
-Add weight every 2:00

Metcon:
AMRAP 12:00
2 HSPU
2 MU
4 HSPU
4 MU
-increase by 2 each set
-bar or ring MU
(work your weakest)
-scale to kipping pull up

Tag Photo

First Open workout will be released tonight at 7pm!

Don't forget that we will be having Friday Night Lights

Thursday 2/25/16

Warm up:

2000m partner row (split)

then:

kb complex

10 one legged deadlift (5 each side)

10 deadlift

10 Russian swings

10 American swings

10 goblet squat

10 push press (5 each side)

Skill Work 10:00

Athlete's Choice

AMRAP 8:00

2 db snatch (1/1)

2-10 m shuttle

4 db snatch (2/2)

4-10m shuttle

6 db snatch (3/3)

6- 10m shuttle

Wednesday 2/24/16

Warm up:

3x

:30 hs hold

10 good mornings with barbell

10 monster walk (5/5)

Strength:

Deadlift

6 X 3

Same weight across

Conditioning

Every 3 min for 21 min:

10 Push up

15 wall ball

20 Double under

Tuesday 2/23/16

Strength/ Skill

OTM 15:00

1 snatch +1 hang snatch+1 ohs

**Add weight every 3 minutes

**Scale to Power Snatch

Conditioning;

For Time:

1000m row

50 burpee box jump over 24/20

Monday 2/22/16
Strength:
Back Squat
4x4@80%

Metcon:
Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scales and standards will be talked about in class

Saturday 2/20/16
Best of luck to our teams competing at The Valentine's Throwdown today!!!

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 200 Meter Row
Station 2 – 20/10 Push-Ups
Station 3 – 20 kb swings 53/35
Station 4 – 20 Goblet Squats
Station 5-Rest

THURSDAY 2/18/16

OTM 16:00
Goat 1
Goat 2

Conditioning: Interval 1:1 rest
15 hang clean 135/95
12 slsu
9 box jump over

Tabata:
:20 on :10 off 8 rounds
Hollow rock/Hollow hold

Wednesday 2/17/16

Warm Up:

OTM 6:00

Min 1 : 8-10 Ring Row

Min 2: :45 plank hold

Strength:

Bench Press 3x10 * Moderate weight

Conditioning:

For Time:

50 Double Under

25 ttb

run 200m

40 Double Under

20 ttb

run 200m

30 Double Under

15 ttb

run 200m

Tuesday 12/16/16

Strength/Skill:

OTM 12:00:

Even: 5 touch and go power clean * you choose weight

Odd: 1 strict pull up + 2 kipping Pull up +3CTB pull up 

Conditioning :

For time:

Row 1000 Meters

75 Kettlebell Swings 53/35

50 Wall Ball Shots 20/14

Monday 2/15/16

Strength:

Front Squat

4x5 @ 75%

Conditioning:

3 sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead

10 Overhead Squats

10 Burpees

Rest 3 minutes between sets, and complete a total of three sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

Saturday 12/13/16

Teams of 2:

For Time:

50-40-30-20-10

KB swings 53/35

Pull Up

Rest 5:00

50-40-30-20-10

Wall Ball

SLSU

**Split reps between partners**

Happy Friday!! 2/12/16

Warm up:

Coaches Choice

Skill Work:

15:00

Pulling work

Kip Swing, Pull Up, CTB, Muscle Up

Conditioning:

Open Workout 11.2

AMRAP 15:00

9 Deadlifts 155/100

12 Push Up

15 Box Jump 24"/20"

Tuesday 2/9/16
Warm up:
3x
5 shoulder to overhead
5 power snatch 
5 push up 

Strength:
RDL
3x8 

Conditioning:
For time
21-15-9
S2OH (shoulder to overhead) 115/75
Bar facing burpee 

Rest 3:00

9-6-3
Power snatch 115/75
Chest to bar pull-up

Monday 2/8/16

Strength:

Back Squat

4x5 75%

Conditioning:

AMRAP 15:00

5 Power Cleans 135/95

10 Box Jump 24/20"

15 Wall Ball 20/14

Friday 2/5/16

Mobility 10:00

Skill Work

EMOM for 5:00

20-50 double unders

Conditioning:

Open Workout 12.2

10:00 AMRAP

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

30 Snatch 210/120

** Scale as needed

Thursday 2/4/16

Skill work:

HS work

Strength:

OTM 10:00

2 hang power clean + 1 hang clean

Conditioning:

4 rounds for time:

250 row

12 s2oh 115/75

Wednesday 2/3/16

Warm up: Mile run

Strength:

A. 3x12 Front Rack Lunges

B. 15 Hollow Rocks

Conditioning:

AMRAP in 8:00

3 Power Snatch 135/95

6 TTB

9 Box Jump Over 24/20

12 Wall Ball

Tuesday 2/2/16

Warm up:

2x

:30 Samson stretch

300m row

10 ring dip

10 V-up

10 kip swings

Conditioning:

13 min AMRAP Of:

6 Strict HSPU

9 Pull Ups

12 Deadlift (225/155)

Scale weight as needed