021020-021420

Monday 021020 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 5-Rep Deadlift (Score is Load) WORKOUT "CHRISTINE" 3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20") *BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 Tuesday 021120 Workout STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT EMOM x 12 MINUTES MIN 1 - MIN 1 - 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55) MIN 2 - 5 Burpees then Double Unders Task Priority* *Intro - 75 Fast Single Unders Intermediate - 40 Double Unders Advanced - 40 Unbroken Double Unders Wednesday 021220 Workout WORKOUT AMRAP x 7 MINUTES 1-2-3-4...and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) FINISHER 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20 Weighted Glute Bridge-Ups (MB or DB) Thursday 021320 Workout WORKOUT AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice** *Athlete Choice (can pick one or mix it up!)... Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches Sit-Thrus COOL DOWN FOR RECOVERY 5:00 Flow Stretching & Calm Breathing Friday 021420 Workout SKILL ON A 10:00 RUNNING CLOCK... Practice Your Handstand Push-Ups* *Different Drills Depending on Level... Intro - Box HS Push-Up, HS Hold, or HS Negs Intermediate - Strict or Kipping in Small Sets Advanced - Deficit Strict or Kipping for Reps "LOVE LOSS" EVERY 4:00 FOR 6 SETS 7 Up-Down Devil's Press (35/20)|(20/15) 14 DB Front Squat 16/13 Cal Bike -Rest Remainder of the Time- Happy Valentine's Day!