020121-020521

Monday 020121 WORKOUT FOR TIME 3 ROUNDS 20/15 Cal Bike 15 Pull-Ups 20 Overhead Walking Lunges (95/65)|(65/45) -Rest 3:00- 1 ROUND 60/45 Cal Bike 30 Pull-Ups 60 Overhead Walking Lunge (Score is Time) Tuesday 020221 SKILL EMOM x 5 MINUTES :40 Double or Triple Under Practice Option 1: Penguin Jumps Option 2: 2 Single Unders + 1 Double Unders Option 3: 2 Double Unders + 1 Triple Unders (No Measure) WORKOUT 10 ROUNDS FOR TIME 25 Double Unders 8 Russian KB Swing (70/53)|(53/35) 12 Sit-Ups (Score is Time) COOLDOWN FOR RECOVERY 1:00 Plantar Smash (L) 1:00 Plantar Smash (R) 1:00 KB Calf Smash (L) 1:00 KB Calf Smash (R)

Wednesday 020321 STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 1-Rep Clean and Jerk (Score is Weight) BENCHMARK WORKOUT "THE CALI BEAR" EVERY:30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) Thursday 020421 WORKOUT 5 SETS ON A 4:00 RUNNING CLOCK... 400m Run 15 Toes to Bar Max Ring Dips in Time Remaining... -Rest 2:00 b/t Sets- (Score is Reps) OPTIONAL COOLDOWN FOR RECOVERY 2 SETS 1:00 Doorway Stretch (R) 1:00 Doorway Stretch (L) 1:00 Child's Pose

Friday 020521 WORKOUT AMRAP x 21 MINUTES 7 Power Snatches (115/75)|(75/55) 14 Wall Balls (20/14)|(14/10) 21/16 Cal Row (Score is Rounds + Reps) OPTIONAL FINISHER 3 SETS FOR QUALITY 8-12 Barbell Roll-Outs Followed By... 5:00 Foam Roll