Week of Feb. 1 2021

BIG LIFTS ALL THIS WEEK. Option #1-back off and go lighterx5x5. Option #2-im feeling great! Go for a max. Hit any lift you want if maxing....snowmageddon be damned.


Monday

A1. Back Squat

A2. BB Box Step up (no higher than 20", use plates if necessary)x5/legx5

A3. Sled push@HEAVY AS HELL-50 FTx5


4 rounds

400 M run (time domain 2 minutes)

100 FT OH walking Lunge95/65

25 Push Ups


Tuesday

A. Power Clean

B1. T2B Swing Workx3

B2. Strict KTE or T2Bx7x3

B3. L or Tuck Sit cluster 5sec.5sec.5secx3


4 min AMRAP

6 Deadlifts@135/95

6 Power Clean

20 Lateral Hops over bar

Rest 90 sec.

2 min AMRAP

T2B

Rest 60 sec.

x2

Wednesday

A. Snatch

B1. Half Kneeling Landmine Pressx8/Sidex3

B2. HSPU Negativesx3x3...slow drop!


60 Cal Row

50 ALT DB SNATCH@55/30

40 Burpees

Thursday

A. Front Squat

B1. Dead Hang to Ball up or Inverted-3 sets of 2-5 reps

B2. 20 GHD Sit Upsx3


15 min AMRAP

10 Cleans@95/65 (full squat)

20 Box Jump Overs

200 M Sandbag Run

Friday

A. EMOMx12 minutes

minute 1 = 3-5 strict HSPU

minute 2 = 2 bar pull overs OR 5 Strict Pull ups

minute 3 = 3-5 kipping HSPU

minute 4 = 3-4 bar MU OR 5-7 Kipping Pull ups


40-30-20-10

Wall Ball

20-15-10-5

Pull Up


SUNDAY

Sleds-3 minute sled pull with partner (rest 3 minutes)x2

2 minute(Rest 2 minute)@heavier weightx2

1 minute(Rest 1 minute)@even heavier weightx2

:30 unweighted sled sprintx2

+

3 minute "switch"/rest

+

26 min AMRAP with a partner

500 M Row-switch every 250

30 AB cals-switch every 15

Run 400 M together

50 KBS-switch every 25

61 views0 comments

Recent Posts

See All

December 1-December 20

Wednesday A1. Back Squatx4x5@85% A2. Weighted pull upx3x5 5 rounds 15 box jump overs 8 pull ups 16 DB Lunges Thursday A. Front Squatx5x2@80% x4x3@85% B1. Double KB front rack lungex6/legx3 B2. Box jum

November 17-November 29

Wednesday A. Deadlift 20 reps@45% 15 reps@55% 10 reps@60% 7 reps@65% 5 reps@75% complete with minimal rest but perfect form. B1. Jerkx3x2@75% x3x3@80% B2. DB Strict Pressx5x5 5 min amrap 5 hspu 20 du/

November 9-November 15

Tuesday A. 3 position Clean@70%x3/@75%x4 B. EMOM 10 Minute 1: :45 Row Minute 2: 3-5 Strict CTB, Strict PU or Neg. Drops 15 min AMRAP 20 KBS 10 Pull up (15 if good at pull ups) 1 Rope Climb Wednesday A