FRIDAY, FEBRUARY 12TH 2021

chris
Friday, February 12, 2021 - 02:16

FRIDAY 2.12

WARM-UP

AMRAP X 6 MINUTES

:30 BIKE/ROW/SKI

4 HANG MUSCLE CLEANS

4 ALT. ELBOW PUNCHES

4 DIP + JUMP + LAND (BODY WEIGHT)

:30 HOLLOW HOLD

STRENGTH

4-3-3-2-2*

HANG POWER CLEAN

*BUILD TO MODERATE-HEAVY WEIGHT

WORKOUT

4 SETS

21/16 CAL BIKE / ROW

15 V-UPS

9 HANG POWER CLEANS (135/95)(95/65)

1:00 UNBROKEN WALL SIT

-REST 1:30 B/T SETS

(SCORE IS EACH SET FOR TIME)

VIRTUAL PROGRAMMING 2.12

WARM-UP

1:00 CARDIO CHOICE

INTO…
4 SETS (:20 ON / :10 OFF)

MOVT 1 - DB DEADLIFT

MOVT 2 - SHOULDER TAPS

PUSH X PULL STRENGTH

5 SETS ON A 15:00 CLOCK….

16 DB MARCH

10 DB POWER CLEAN

EMOM X 15 MINUTES

MIN 1 - :50 CARDIO CHOICE

MIN 2- :50 SINGLE DB RUSSIAN SWINGS

MIN 3 - :25 SINGLE DB PUSH PRESS + :25 DB OH HOLD