020821-021221



Monday 020821 EXTENDED WARM-UP

3 SETS FOR QUALITY

:30 Bar Hang

:30 Handstand Hold

10 Kip Swings

3-5 HSPU Negatives*


*Reset between reps. No Push-Up on HSPU.


(No Measure)

WORKOUT AMRAP x 8 MINUTES 8 Toes to Bar 8 Handstand Push-Ups 8 Power Clean (135/95)(96/65) -Rest 1:00- AMRAP x 6 MINUTES 6 Toes to Bar 6 Handstand Push-Ups 6 Power Clean (165/115)(115/85) -Rest 1:00- AMRAP x 4 MINUTES 4 Toes to Bar 4 Handstand Push-Ups 4 Power Clean (185/135)(135/95) (Score is Rounds + Reps) HSPU Option 1: Box Pike Push-Ups HSPU Option 2: DB Strict Press Tuesday 020921 STRENGTH 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 15 Front Squats (155/105)|(115/75) 25/20 Cal Row (Score is Time) OPTIONAL COOLDOWN FOR RECOVERY 5:00 Foam Roll Legs (No Measure) Wednesday 021021 WORKOUT 5 SETS FOR TIME 200m Run 15 Hand Release Push-Ups 20 Slam Balls (30/20)|(20/10) 15/12 Cal Bike -Rest 1:00 b/t Sets- (Score is Total Time) FINISHER 3 SETS FOR QUALITY 50' Quad Crawl 20 Kneeling Banded Chest Press* 1:00 Banded Plank** -Rest as needed b/t sets- *Band goes across the back. **Plank on hands. Thursday 021121 WORKOUT EMOM x 30 MINUTES MIN 1 - 5-7 Muscle-Ups MIN 2 - 60 Double Unders MIN 3 - 20 Russian KB Swings (70/53)|(53/35) MIN 4 - 20 Goblet Squats MIN 5 -:40 Plank Hold

MU Option 1: Jumping Muscle-Ups MU Option 2: Strict Ring or Bar Pull-Ups Friday 021221

STRENGTH

ON A 20:00 RUNNING CLOCK...

Build to a Heavy 1-Rep Snatch


(Score is Weight)


WORKOUT

FOR TIME

30 Power Snatch (95/65)

30 Box Jumps (24'/20')

800 Meter Run


(Score is Time)

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372