Week of Feb. 8

MONDAY

A. Jerk+Split Jerk (1+1)x4@70%, x2@75% (Push Press)

B. Back Squatx5x6@65%, 70x4, 75 (Goblet squat if not rack)


15 min AMRAP

8 Front Squats@155/105

20 Walking Lunges

250/150 M Row

  • Every 90 seconds you must complete 1 Rope Climb


TUESDAY

A. 3 Position Cleanx6@60%x2, 65x2, 70, 75

B. Front Squatx3x6@70%x4, 75x2

C1. Hollow Holdx45 Sec+10 Alternating V-Ups/Sidex3

C2. Sorenson hold or Arch Holdx30 sec+10 Back extensions or arch upsx3

C3. Handstand holdx30-45 secx3


4 rounds

4 minutes on the clock

30 DU/90 singles

30/20 cal on aB

AMRAP KBS

rest 2 minutes bt. rounds



WEDNESDAY

A. 3 Position Snatchx6@60%x2, 65x2, 70, 75 (Snatch Pulls)

B. Snatch Balance+OHS (Turkish Get upsx5/armx5 sets)

2+2@65%- 2 sets

2+2@70%

1+1@75%-2 sets


20 Hang Squat Snatch@95/65 (40 ALT DB Snatch)

10 Burpee Box Jumps

15 Hang Squat Snatch (30 ALT DB Snatch)

15 Burpee Box Jumps

10 Hang Squat Snatch (20 ALT DB Snatch)

20 Burpee Box Jumps


Thursday

Kelly

5 Rounds

Run 400 M

30 Box Jumps

30 Wall Ball


FRIDAY

A. Power Clean 10-8-6-4-2, start@55% and add weight each set, NOT TNG

B. EMOM 10- 5 Hang Power Clean@65% ( RDL)


4 min AMRAP

100 M Run

5 Strict Pull ups (Bent Over Row)

6 min AMRAP

200 M Run

10 T2B (Hanging Knee Raises)

8 min AMRAP

Run 400 M

15 Pull Ups (Jumping Pull Ups)


SUNDAY

Sunday

200m run

45 second rest

x4

100m run

Rest 60 sec

x4

300 m run

Rest 60 sec

x4

Rest 5 min

EMOM 18

Minute 1- 3-7 burpee box jump overs (depends on ability, look for 30-40 sec of work)

Minute 2- 7/5 AB cals

Minute 3- 7 DB Hang Cleans

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