MONDAY
WORKOUT
FOR TIME
10-8-6-4-2 FRONT SQUATS
20-16-12-8-4 LATERAL BURPEES OVER THE BAR
10-8-6-4-2 POWER CLEANS
#135/95
RX+ #185/125
TIME CAP 15:00
ACCESSORY
3 SETS OF
10 BULGARIAN SPLIT SQUATS, E/S
10 HEEL ELEVATED SQUATS
:30 SQUAT HOLD
TUESDAY
STRENGTH
EVERY 2:00 X 5 SETS
2 PUSH PRESS + 3 PUSH JERK, BUILDING IN WEIGHT
WORKOUT
INTERVALS OF
2:00 WORK/2:00 REST X 5
12/10 CAL MACHINE
10 DB SHOULDER TO OH #50/35
MAX HSPU IN REMAINING TIME
*MODIFY CALS/WEIGHT SO YOU HAVE :30+ TO WORK ON HSPU
WEDNESDAY
OPEN WORKOUT
"11.2"
15M AMRAP
9 DEADLIFTS
12 PUSH UPS
15 BOX JUMPS 24/20"
#155/100
REVIEW STANDARDS AS AN OPEN WORKOUT
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 4/4 at 10 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 10 seconds at 85%+
- 20 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 20 seconds at 85%+
- 40 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
STRENGTH
10:00 TO BUILD TO A 5 REP HANG POWER SNATCH
WORKOUT
EMOM 15
1- 12 TOES TO BAR
2- 20 ALT DB SNATCHES #50/35
3- 12/10 CAL ECHO BIKE
SATURDAY
HAPPY VALENTINES DAY
PARTNER WORKOUT
2 SETS, 5M REST IN BETWEEN OF;
14M AMRAP
14 CAL MACHINE
14 SYNCHRO GOBLET SQUATS
14 SYNCHRO BURPEES
#53/35
SYNCHRO- BURPEE, CHEST ON GROUND AT SAME TIME. GOBLET SQUAT, STAND UP AT THE SAME TIME
SUNDAY
CONDITIONING
WORKOUT
AMRAP 10
15 WALLBALLS
15 SIT UPS
REST 5:00
AMRAP 10
20 ALT LUNGES
20 V-UPS
REST 5:00
AMRAP 10
:45 WALLSIT
1:00 PLANK