120224-120624

Monday

Reach For The Stars

On a 24 Min Clock:

0:00-12:00

For time:

25/20 Cal Echo

20 T2B

30 Front Squats 135/95

20 T2B

25/20 Cal Echo

12:00-24:00

Build to:

2 Rep Max Thruster

 

Fitness: Sit ups, DB (2) Front Squats

Rx+: 185/125

Fitness:

12-24min (instead of a 2 Rep Max Thruster)

6 x 3

Lighter Thruster

---

Tuesday

Rise and Shine

EMOM 15

Min 1: 12/10 Ski

Min 2: 12 DB (2) Bench Press

Min 3: Rest

 

— 3 Min Transition —

 

EMOM 15

MIn 1: 12/10 Row

Min 2: 8 Strict Pull Ups

Min 3: Rest

 

 

Fitness: Highest skill level for pull ups.

Rx+: 18/15 Cals on machine, Weighted strict pull ups.

---

Wednesday

Imagine, Believe, Achieve

Midline

22 Min Flow:

- :45 Sandbag Bear Hug Hold

- 20 Bodyweight Walking Lunge

- 8/8 Plate Up and Overs

- 12 Heel Elevated Squats

- 45 sec Hollow Hold

---

Thursday

Everyday Counts

AMRAP 8

250/200m Row

10 Burpee Over Rower

 

2 Min Transition

 

AMRAP 8

500/400m C2 Bike

20 Wall Ball Shots 20/14

 

2 Min Transition

 

AMRAP 8

200m Run

2 Rope Climb

 

2 Min Transition

 

AMRAP 8

250/200m Ski

60 Dubs/90 Singles

---

Friday

Deadlift

5 x 5 Building

ALL sets 60-80%

Unlock Your Potential

Every 2 Minutes x 5 Sets:

8 Hang Power Cleans (RPE of 8, no more than 75%)

12 Box Jump Over 24/20