Warmup: Plank 3×1:00 & Side Plank 3x:30/side
Deadlifts 4×4@80%1RM
then,
21-18-15-12-9-6-3 each:
SDHP’s (95/65)
Calorie Assault Bike
Bar Facing Burpees
Monday, February 22nd
Front Squat 4×4@80%1RM
Lateral Band Walks 4×8/side
then,
500M Row
5-Squat Cleans (185/125)(RX+ 205/145)
400M Row
4-Squat Cleans
300M Row
3-Squat Cleans
200M Row
2-Squat Cleans
100M Row
1-Squat Clean
For time.
Sunday, February 21st
Rest Day.
Saturday, February 20th
Make Up Day.
Friday, February 19th
Plyo Pushups 4×6 (Pushup on floor, push as fast as possible to land on plates with elbows extended)
CTB Pullups 4×6 (Touch chest to bar as fast and as high as possible)
then,
5 Rounds for time of:
8-Bench Press (135/85)(RX+ 165/105)
8-Right Arm Renegade Rows (35/25)(RX+ 50/35)
8-Left Arm Renegade Rows
24-Situps
Thursday, February 18th
Pause Back Squat (:03 at bottom) 4×6@60%1RM
Ball Hamstring Curls 4×10
then,
3 Rounds For Time:
14-Back Squats (135/95)
14-Burpees
14-Alternating Pistols (7/Leg)
Wednesday, February 17th
Split Jerk 4×6@70% 1RM
Band Face Pulls 4×10
then,
10:00 Ascending AMRAP of:
Push Press (95/65)(RX+ 115/75)
Ring Rows
K2E’s
*Reps start at 2 each and increase 2 per round (2/4/6/8/10/12 etc).
Tuesday, February 16th
Warmup: Muscle Snatch 4×4
Full Snatch 4×6@70%1RM
then,
10-8-6-4-2: OHS (95/65)(RX+ 115/75)
20-18-16-14-12: Wall Balls (20/14)(RX+ 30/20)
10-8-6-4-2: Power Snatch (95/65))RX+ 115/75)
For time.
(sets go: 10/20/10, 8/18/8, 6/16/6, 4/14/4, 2/12/2)
Monday, February 15th
Skill Practice: Rope Climbs (w/legs, legless, l-hold, etc)
then,
20:00 AMRAP of:
2-Rope Climbs to 15′ (RX+ = Legless)
10-T2B
15-Box Jumps (24/20)
20-Calorie Bike
Sunday, February 14th
Happy Valentines Day!
Rest Day.
