020419-020719

Monday 020319

AMRAP X 8

200m Run

7 Burpees

14 Alt Single Arm DB lunges (50/35)I(35/20)

Rest 3:00

AMRAP X 8

200m Run

7 Burpees

14 Alt Single Arm DB lunges (50/35)I(35/20)

*Switch arms after 7 Reps

Finish core work

3 Sets

1:00 Hollow Rock Hold

1:00 Russian Twist

:30 L Leg Glute Bridge Hold

:30 R Leg Glute Bridge Hold

Tuesday 020419

Skill

15:00 Muscle Up Progression, Pull up work, Chest to bar, NO Butterfly

Workout

AMRAP X 5

Max Burpee Pull Ups

Directly into

AMRAP X 10

12 Deadlifts (185/135)I(135/95)

12 Hand Release Push Ups

*Workout has two scores first is your max burpee pull ups second score is your rounds of deadlifts and HR Push Ups total work time is 15 minutes

Wednesday 020519

EMOM X 10

3 Back Squats (Moderately Heavy)

*Build in weight first 5 minutes then stay across the second 5 Minutes

3 Rounds For Time

30 Wall Balls

21/15 Cal Row

30 Box Jumps (24/20)

Thursday 020619

Strength Skill

Extended Warm Up 3 Sets

1 Snatch DL

1 Hang Power Snatch + Overhead Squat

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 sets, perfect your mechanics

Workout

EMOM X 15

Min 1 --7 Hang Squat Snatch (Athlete choice on loading

Min 2 --25 Sit ups

Min 3 -- 15/12 Cal Row

*Athlete can choose weight on HSS but should be quick unbroken and crisp set

Friday 020719

On a 12:00 Running Clock...

Build to a Heavy set of 3 Power Clean And Jerk

Grace

For Time

30 Clean and Jerks (135/95)I(95/65)

Cool Down

5:00 Foam Rolling

Lats and Spine