2019-02-25

MONDAY
0-10min
2 Rounds
50 ft walking lunge
30 seconds of DU
20 ft alternating squat
25 ft inchworm with push up
30 seconds of DU
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
25-35 Min
10 Push up
1 wall walk with 30 second hold
Rest 1 minute
10 Push up
1 wall walk with 45 second hold
Rest 1 minute
10 Push up
1 wall walk with 1 minute hold
Metcon
50 Double Unders + 25 Dumbbell Snatches
50 Double Unders + 25 Goblet Squats
50 Double Unders + 25 Kettlebell Swings
50 Double Unders + 25 Ring Dip
50 Double Unders

TUESDAY
0-10min
500 Meter Row/1000 M Bike + 3 Rounds of Cindy + 500 Meter Row/1000 M Bike
10-30min
EMOM 2 for 14 Minutes
5 TNG Power Snatch @65% (Or 5/10 lbs heavier than last week).
*Goal is to be smooth and efficient
30-40min
Skill Practice
40-End
3 Rounds
12 C2B/Pull ups
9 Handstand push ups
6 Heavy Thruster

WEDNESDAY
0-10min
5-10-15
Russian KB Swing
Goblet Squat
Burpee
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
30-40
Skill Practice
40-End
12 Min AMRAP
8 Power Snatch
8 TTB
8 Lateral Burpees over the Bar

THURSDAY
0-4
Tabata Calorie
5-9
Tabata Alternating: Push Up, Sit Up, Jumping lunge, Hollow Rock
10-30
4 Rounds
Rest as Needed
10 DB Lateral Side Raise
10 Single Arm Dumbbell Row (R 10 L 10)
10 Bench Press
30-50
EMOM 5 for 20 minutes
15-12-9
Cals/Air Squat Round 1
15-12-9
Cals/Push Up Round 2
15-12-9
Cals/Sit Up Round 3
15-12-9
Cals/ Your choice of Squat, Push Up, or Sit Up

FRIDAY
19.2
Great work on 19.1!! This week is Sock Swap week! Bring in a pair of new fun socks and swap them for another! After your crush 19.2 stay for awhile…have a drink… model your new socks…cheer…smack talk…and maybe even a little spike ball to conclude the night! Everyone who participates in 19.2 on FRIDAY night will be entered into the drawing for a case of Bang!