top of page

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

110 views0 comments

Recent Posts

See All

Monday A. Back Squatx5x3- 5 second tempo down, 75-80% Then x10x1 with no tempo@65% B. Single leg db rdlx6/legx3 C. Dual db hang cleanx8x3 Every 2 min for 20 1-12/9 cal bike into 3/5 muscle up or burpe

Monday A. Back Squatx8x4-5 second tempo on the descent-try to increase the weight from 3 weeks ago by 5-10 pounds B. Every 2 minx10 sets 1-3 weighted pull ups (scale is assisted with barbell but make

Monday A. Back Squatx8x2 with 7 second descent....yikes. These will be lighter than the previous two weeks B. Hspux4x5- pick a version that is strict and tough for you. This can be off a higher box

bottom of page