Monday 2/22
3 Rounds
In 2MINS complete:
10 Push Press
In remaining time Max Meters
*Rest 2MINS between rounds*
Then
3 Rounds
In 2MINS complete;
10 Deadlifts
In remaining time Max Meters
*Rest 2MINS between rounds*
Then
12MINS to Complete
50 Medicine Ball Sit-ups
With remaining time:
AMRAP
5 Shoulder to Overhead
10 Wall Balls
15 KB Swings
Tuesday 2/23
20 Mins for Quality
2-3 Turkish Get Ups Right Side
Max Single Arm Ring Rows Left Side
2-3 Turkish Get Ups Left Side
Max Single Arm Ring Rows Right Side
Rest as needed
Then
AMRAP7
Max Consecutive DB/KB Thrusters
@ Failure 30 Double Unders or 100m > 10 Cal sprint
Wednesday 2/24
E2MIN12
10-12 Elevated Split Squats (split stance. Either both feet on floor or 1 leg elevated on plate, box, etc) (per leg)
*Load in the Front Rack or Suitcase
then
AMRAP10
12 Single Arm KB Swings or Snatches (6/6)
12 KB Front Racked Step-ups (6/6)
12 Sit-ups
200m > 15 Cals
Then
Accumulate:
100 Russian Twists
100 Flutterkicks
Thursday 2/25
“Triple 5”
5 Mins Max Strict Pullups
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (53/35#)
5 Mins Rest
5 Min Row/Ski or Ride for Calories
Can MOD Movements From Pull-ups to Banded or Ring Rows and Double KB C&J to DB Clean & Presses
Then
Core - Coaches Choice
Stretch/Mobilize
Friday 2/26
50/20 Front Squat/ Scotty Bob’s
You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat. You will match the squat reps with scotty bob reps. Meaning if you do 5 squats you have to do 5 scotty bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.
Can use Double DBs or KB’s or BB (Must clean from floor)
OPTION 2:
AMRAP 20 Mins For Quality
10 Goblet Squats (AHASP)
5 Scotty Bob’s (AHASP)
Then
Core - coaches choice
Then
Banded Stretches
Saturday 2/27
9AM - Coaches Choice
Sunday 2/28
10 - 1
Narrow Bent Rows + Wide Bent Rows*
Push Ups
Elbows tucked by waist and pulled towards back DBs/KBs pulled to chest (in hinge position) + Elbows high (like a High pull/clean) in a hinge position) DBs/KBs pulled up by chin
Then
3 Rounds
100 Double Unders > 150 Singles
50 Plate Ground to OH
40 Seated Leg Lifts
20 OH Plate Walking Lunges
10 Plate Burpees