Monday 2/8
EMOM15
MIN1: Max KB Deadlifts
MIN2: Max Handstand Hold or Med Ball Plank Tucks
MIN3: Rest
Then
AMRAP10
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
BB, DB, KB. Shoulder to overhead will be the limiting factor. You should be using the same weight for all 3 movements. Intention is to move fast with good form!
Tuesday 2/9
Option1:
E2MOM10
Strict Press
3 Reps
Ascend in weight each round
Option 2:
E2MOM10
5 Strict Press
10 Single Arm Ring Rows (5/5)
Then
50 Front Squats
Every 3 MINS (including 3.2.1...go) 300m (or 1-2MIN cardio effort)
BB, DB, KB all great options
Wednesday 2/10
Challenge: Max Consecutive Pull-Ups/Chin-Ups/Ring-Rows/Bent-Rows
Then
20 Mins to Complete…
150 Russian Swings
100 Cals
50 Dumbbell Thrusters
Challenge: Try and do as many consecutive Pull-Ups/Chin-Ups or Ring Rows as you can with full range of motion. (BW, Bands, added weight, etc.)
Part 2: Partition as you see fit (Example = 15 RS, 10 Cals, 5 Thrusters x 10 Rounds)
Then
NFT
3-5 Rounds
10 Hanging Knee Raises
Max Ring Support, Tuck or Ring Plank Hold
Thursday 2/11
EMOM25
MIN1 - Max Weighted Step-Ups
MIN2 - Max Ring/Bar or Box Dips
MIN3 - Plank Hold
MIN4 - Max meters
MIN5 - Rest
Then
Core - Coaches Choice
Friday 2/12
10-1
DB Hang Cleans
1-10
Push-Ups
Then
10 Burpee DB Deadlifts https://youtu.be/rV4jqEwBs64
10 DB Snatches (5/5)
30 Weighted Sit-Ups
400m
30 Weighted Sit-Ups
10 DB Snatches (5/5)
10 Burpee DB Deadlifts
Saturday 2/13
9AM - Coaches Choice
Sunday 2/14
300 Reps
:20 Pull-Ups > Ring Rows > Bent Rows
:10 Rest
:20 Push-Ups
:10 Rest
:20 Air Squats
:10 Rest
Keep a running tab of reps & continue until 300 reps TOTAL have been obtained
Then
Core - Coaches Choice