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