Monday -022519 Skill Session 10:00 Kipping/ Butterfly pull-ups Amrap 10 15/10 Cal Bike/Row 30 Dubs 10 Thrusters (95/65) 10 strict pull-ups Tuesday -022619 EMOM X 10 3 Power Cleans Build in weight for first 5 minutes stay across the second 5 minutes For Time 30-20-10 Burpee Over Bar Power Clean (135/95)I(95/65) Finisher 30 Barbell Roll Outs Wednesday -022719 Skill Session 10:00 HSPU Practice/Breakdown 5 Rounds 400m Run 14 DB Step Back Lunges (50/35)I(35/20) 14 HSPU Thursday -022819 Pre Open Workout EMOM X 10 Min 1 -AMRAP of 4 Box Jumps (24/20) + 4 Air Squats Min 2 - Row/Bike/Run Moderate effort EMOM X 10 Min 1- AMRAP of 4 KB swings+ 4 Burpees Min 2- Row/Bike/Run Moderate Effort Cool Down Foam
Monday 021819 EMOM X 10 3 OHS (moderate-heavy) *Build in weight the first five minutes and stay across the second 5 minutes Workout 5 Rounds 30 Ground to Overhead w/ plate 20 Alt bear hug lunges w/ plate Tuesday 021919 Workout AMRAP X 20 25/20 Cal Row 25 Burpees 50 Kettlebells (53/35)I(35/25) FINISHER 3 Sets 10 DB Curls 10 DB Good Mornings 10 DB Floor Press -Rest as needed- *Try to only rest in between sets Wednesday 022019 Strength/Skill Extended Warm Up On a 10:00 Running Clock Build to a workout weight for Deadlifts Workout EMOM X 15 Min 1 - 3 Deadlifts at (Athletes choice of loading,heavy) Min 2 -20 Wall Balls (20/14) Min 3 - 200m Run Thursday 022319 Pre open workout EMOM X 10 Min 1--
Monday 021119 Strength/Skill EMOM X 10 3 Front Squats *Build in weight first 5 minutes stay across the second 5 minutes Workout 3 Rounds For Time 10 Front Squats (135/95)I(95/65) 15 Gymnastic Kip Pull Ups-No butterfly 20 Box Jumps (24/20) Tuesday 021219 Workout EMOM X 16 Min 1- Max Row or Bike for Cals Min 2- 12 DB Push Press (50/35)I(35/25) + 6 Burpees Min 3- 12 DB Suitcase Lunges + 6 Burpees Min 4- Rest 5:00 Cool Down foam Rolling Wednesday 021319 12:00 Running Clock Build to a Moderate--Heavy set of 5 Power Snatch AMRAP X 10 2-4-6-8-10... Power Snatch (95/65)I(65/45) *After each set complete 20 Dubs 3 Sets L Leg Hip Thrusts R Leg Hip Thrusts 1:00 Static Glute Bridge hold -Rest as needed b
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
