Feb. 21-28
MONDAY
A. Power Cleanx3x6@65% (touch and Go if possible)
B1. Prone Bench Rowsx10x4
B2. Ring Hangx30 seconds (false grip if possible)
Helen PLUS
3 rounds
Run 600 M
30 KBS
15 Pull ups-CTB if possible
TUESDAY
A. Back Squatx10x5@55%-slow even tempo, perfect reps
B. EMOM 12
Minute 1: 10-20 Push Ups
Minute 2: 5 HIGH box jumps
Minute 3: 5 Strict t2B/HKR+20 sec plank
15 min AMRAP
First 5 minutes
5 Cleans
5 Box Jumps
Second 5 minutes
5 Cleans-heavier
5 box jump overs
Third 5 minutes
5 Cleans-again heavier
5 Burpee box jumps
WEDNESDAY
A. Romanian Deadliftx8x4-NO ROUNDING!!!! (build from last time)
B1. Landmine Rotationsx10/sidex3
B2. Medball Rotational Throwsx5/sidex3
5 rounds
30 DU
20 ALT DB Snatch
10 T2B
THURSDAY
A. High Hang Snatchx3x5@50-60%...SPEED! DROP UNDER!!
B1. Tempo Strict Pull upx3x4
B2. 1 Arm KB Rowx8/sidex4
1 minute stations:
Rope Climb
DBALL over shoulder
Pull ups
kbs
Rest
x3
FRIDAY
A. Front Squatx10x5@55%-slow even tempo, perfect reps
B1. Box Walksx180 degrees each wayx3
B2. OH Stability Bar holdx30 secx3
50 Cal AB
2 rounds of:
25 Thrusters
25 Bar Facing Burpees
SATURDAY
Teams of 2
100 Push Ups
75 Box Jump Overs
21-15-9
STO
HPC
Deadlift
75 Box Jump Overs
100 Push Ups