**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