Monday March 1st
Warm up - 2 rounds of: 1:00 bike w/hip circle + 15 air squats + 10 shoulder rolls + couch stretch/spiderman stretch (60 sec each side), 2 rounds of: 9 thrusters + 9 pull ups + twisted cross stretch (30 sec each side), then 1 round of: 5 thrusters (@ weight) + 5 CTB pull Ups + 5 GHD Sit Ups
5 Rounds for time
21 GHD Sit Ups
15 Chest to Bar Pull Ups
9 Thrusters 135/95
Take a large rest
EMOM x 10 minutes (same minute)
10 Burpees
3 Cleans 155/100#
if you get caught finish the 10 Rounds for time
EMOM x 10 minutes (same minute)
30 Double Unders
3 Strict Muscle Ups
if you get caught finish the 10 Rounds for time
Thursday February 25th
AM Session
Warm up - 2 rounds of: 1:00 bike w/hip circle + 0:30 couch stretch (each side) + 15 air squats + 30 sec pigeon stretch (each side) + 10 walking lunge steps + 90/90 hip drill (3-4 reps each side)
Squats
75% including 25% band tension x40 Reps Terminate each set when you feel a rep is slower than the last.
10 Rounds (1:1)
7 Overhead Squats 155/105#
9 Bar Facing Burpees
11 Chest to Bar Pull Ups
PM Session
Warm up - couch stretch (60 sec), elevated pigeon stretch (60 sec), calf/ankle stair stretch, 15 slow air squats (varying stance width and toe angle), 20 shoulder rolls, twisted cross (30-60 sec each side), 2 rounds of: 5 slow high pulls (from hips) + 5 muscle snatch + 5 OHS
Snatch
4 x 3 reps @ 75% or above
Low Hang Snatch Panda Pull
4 x 3 reps @ 80%
Snatch Pull
4 x 3 reps @ 90%
*Use straps. Work the pull off the floor, keep the bar close and shoulders over the bar as long as possible. Focus on using the legs off the floor.
3 Rounds for time
100 Double Unders
30 GHD Sit Ups
10 Axil Cleans 155/100#
Wednesday February 24th
AM Session
Warm up - couch stretch, pigeon stretch (1 min each), 2 rounds of: 1:00 bike erg + 15 air squats + 10 shoulder rolls, then 2 rounds of: 7 single arm DB press (each arm) + 15 deadlifts (bar) + 10 kip swings. Warm up to deadlift weight and get a couple HSPU and BMU in between warm up sets.
4 Rounds
10 Deficit HSPU
10 Bar Muscle Ups
20 Deadlifts 225/175#
20/16 Calorie Bike
*Rest 2 minutes after each round.
PM Session
Warm up - couch stretch (1 min each), pigeon stretch (1 min each), 2 rounds of: 10 air squats + front rack stretch + 10 clean deadlifts + ankle/calf stair stretch. 2 rounds of: 10 cossack squats (5 each side) + 7 jump squats + 3 reps Clean + front squat.
Squat Clean + Front Squat
1 + 1 x 3 singles @ 80-85% (Of 1RM Clean)
Then,
1 + 1 x 3 more singles heavier than your 80-85% weight
Front Squat
3 x 5 reps @ 70% of max front squat
2:00 On/1:00 Off x 7 rounds
250m Row
7 DB Thrusters 50/35
Max Push ups w/ time remaining
Tuesday February 23rd
Tuesday
AM Session
Warm up - couch stretch, elevated pigeon stretch, squat hold (all 30-60 sec each), leg swings (10 each way), 1 minute single unders, 400m Jog, 20 calorie row, 10 kip swings, 20 push ups, 20 shoulder rolls, 10 lighter DB Bench, then roll into workout!
5 Rounds for time
80 Double Unders
400m Run
30/25 Calorie Row
20 Toes to Bar
10 DB Bench Press 70/40
*Working on pacing through this one. Keep consistent pace on the rower each round as well as consistent sets on the TTB.
PM Session
warm up - 2 rounds: couch stretch (30 sec each) + elevated pigeon (30 sec) + 15 air squats + 10 barbell clean and jerk (working technique) + ankle/calf stair stretch (30 sec)
With a partner for time
80 Clean and Jerk 95/65#
60 Calorie Echo Bike
60 Clean and Jerk 135/95#
60 Calorie Echo Bike
40 Clean and Jerk 185/125#
60 Calorie Echo Bike
20 Clean and Jerk 225/175#
*Split up the work as needed.
Monday February 22nd
AM Session
Warm up - couch stretch, twisted cross, pigeon stretch, 1:00 bike erg, 1:00 row, 2 rounds of: 15 air squats + 10 cossack squats + 10 shoulder rolls + ankle/calf stair stretch.
Back Squats
8,8,5,3,2,1,1,1
*Work up to a heavy single for the day!
Each For time:
50 Calorie Bike
50 Wall Ball 20/14#
50 GHD Sit Ups
25 Muscle Ups
Rest until 15:00 (Rest until 20 if it takes you longer than 12:00 to finish first part)
50 Calorie Bike
50 Wall Ball 20/14#
50 GHD Sit Ups
25 Muscle Ups
PM Session
Warm up - couch stretch, pigeon stretch, calf/ankle stretch, 20 air squats, 2 rounds of: 4 burpee box jump overs + 8 Muscle Snatch + 8 Overhead Squats w/barbell.
4 SETS (1:1)
3 Rounds of
8 Burpee Box Jump Overs 24/20”
4 Squat Snatch
*Increase weight every time you do a new SET. 135/165/185/205 (95/115/135/145)
3 Rounds
15 Strict Pull Ups
90’ Handstand Walk
*Rest 2 minutes after each round.
3 Rounds
15 Strict Ring Dips
8 Dumbbell Curls (Each arm)
*Rest 1-2 minutes after each round.
Thursday February 18th
AM Session
Warm up - Crossover symmetry activation, couch stretch (60 sec each), elevated pigeon stretch, squat hold, twisted cross stretch, 2 rounds of: 15 air squats + 10 walking lunge steps + 90/90 hip opener (3 reps each side) + 10 cossack squats + calf/ankle stair stretch.
Back Squats
4x10 @70 with 25% band Tension
2 Rounds
100’ Double DB Walking Lunge
20 Burpees (6” touch)
40 Toes to Bar
100’ Double DB Walking Lunge
20 Burpees (6” touch)
20 Bar Muscle Ups
*Rest until the clock hits 15:00 and go again
PM Session
Warm up - crossover symmetry activation, 2 rounds of: 30 single unders/Du’s 10 deadlifts + 10 hang power clean + 10 shoulder to overhead + couch stretch (30 sec) + 10 air squats + lat/pec stretch (30 sec), then work up to workout weight, at each weight do 3 deadlifts + 3 hang power clean + 3 shoulder to overhead. Get at least one set at your working weight.
EMOM x 10 minutes (Same minute)
30 Double Unders
1 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Wednesday February 17th
AM Session
Warm up - couch stretch (30-60 sec each side), Pigeon stretch (30-60 sec each side), calf/ankle stair stretch (30-60 sec each side), 2 rounds: 10 shoulder rolls + 10 air squats + 10 cossack squats + 25’ HSW + 1 rope climb
3 Rounds for time
25’ Handstand Walk (Or 10 Kipping HSPU)
25 Wall Ball 30/20#
25’ Handstand Walk
15 Strict Pull Ups
Rest until the 20:00 mark, OR at least 5 minutes
3 Rounds for time
25’ Handstand walk
25 DB Overhead Squat 35-50 lbs
25’ Handstand Walk
15 Strict Pull Ups
PM Session
Warm up - crossover symmetry activation, couch stretch (30-60 sec each side), lat/pec stretch, cossack squats (5 each way + stretch), 15 air squats (varying stance width and toe angle), 2 rounds of: 10 shoulder rolls + 10 OHS (Pvc) + spiderman stretch + calf/ankle stair stretch
Snatch
EMOM (Warm up)
7 x 3 reps Squat Snatch (Touch and go) @ 135/95
*Use this as technique work and warm up. Stay tight on the way down, don’t just slam the bar down hard.
Then,
2,2,2,2,2
Work up to a heavy double for the day! .
25-20-15-10-5
Deadlift @45%
Box Jumps 24/20
Chest to Bar Pull Ups