2019-02-11

MONDAY
0-10min
3 Rounds
5 inchworms+ 10 Russian KB swings+ 50’ walking lunge+ 30 DU/60 singles
10-25 Min (Work up to back squat weight before starting 10 min EMOM)
10 Min Alternating EMOM
Odd 3 Back Squat @70-80% of max OR add 5/10 lbs from the weight you used last week
Even 3-5 Strict pull ups
25-35min
10 push ups
1 wall walk with a 30 second hold
Rest 30 seconds
10 push ups
1 wall walk with a 45 second hold
Rest 30 seconds
10 push ups
1 wall walk with a 60 second hold
35-40
REST
40min+
8 Rounds 60sec ON/OFF – score is lowest number of power snatch in any round
30 DU
8 TTB
Max Effort Power Snatch

TUESDAY
0-10min
3 rounds of:
5 Single Arm Kettlebell Thrusters (per arm)
5 Slam Balls
5 Strict Supinated Grip Pull up
30 Second Handstand Hold
10-30 min
5×5 Push Press (warm up to a moderately heavy weight that you can do unbroken)
7×1 Pause Jerk (add weight so this is challenging – you will pause 2 seconds in the dip)
30-40min
Skill Practice DU/HSP/TTB/Pull Ups
40 min
Death By Burpee + 6 Alternating DB box step ups (Keep going until you can’t finish a full round. Once you don’t make a full round rest 1 minute and pick up where you left off)
Min 1 1 burpee+ 6 DB step ups
Min 2 2 burpee+ 6 DB step ups
Etc.

WEDNESDAY
0-10min
2 Rounds
Row 250 m+ 5 Inchworms+ 10 Good Mornings+ Supinated Grip Bar Hang, 20 secs+ 10 Single Leg DL (5 r/5l)
10-30min
10 Min EMOM Alternating
Odd 5 Front squat at 70-80% of Max OR Add 5/10 lbs from your last week squat
Even 5 Dips
30min
Open 11.2
15 Min AMRAP
9 DL (155/100)
12 Hand-Release Push Ups
15 Box Jumps

THURSDAY
0-4 Tabata Calorie Row/Bike/Ski
5-9 Tabata Alternate between KB Swing/Goblet Squat/Hollow Rock/KB Snatch
10-35min
PART 1
3 Rounds
5-10 Unbroken Pull ups
10 Unbroken Barbell Rows (weight should be challenging)
*Rest as needed between rounds
PART 2
Bicep Curl Super Set Time!
5 Rounds
12/10/8/6/20 Each Arm Dumbbell Curls
*Increase weight each set until last set which should be very light
**Rest as needed between rounds

35min+
Every 5 min for 15 min
12-9-6
Pull Up
Thruster

FRIDAY
Partner Workout
*One works while the other rests/split the work how you would like

150 Cals
120 Deadlifts
60 Burpees over Bar
100 Cals
90 Hang power clean
45 Burpees over Bar
50 Cals
60 Push Jerk
30 Burpees over Bar