021521-021921

Monday 021521
EXTENDED WARM-UP
2 SETS FOR QUALITY
:45 Active Bar Hang
8/8 Tempo (2020) Box Step-Downs (24/20)
1:00 Weighted DB Squat Hold
1:00 Bike (EZ)
-Rest as needed b/t Sets-
*Freestand Optional
(No Measure)
WORKOUT
FOR TIME
40/30 Cal Bike
40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*
40 Dumbell Snatches
40 Pull-Ups
40 Dumbell Snatches
40 Single DB Alt. Step-Ups
40/30 Cal Bike
*DB Can be held in any way above the waist.
(Score is Time)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press Tuesday 021621 STRENGTH 3 SETS ON A 12:00 RUNNING CLOCK... 1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee) + 1 Hang Power Snatch (Below the Knee) -Rest as needed b/t Sets- *Weight stays Light for all 3 Sets (Score is Weight) WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK... 500/400m Row 15 Power Snatch* Max Double Unders in Time Remaining -Rest 1:00 b/t Sets- *Power Snatch reps decrease by 3 each set...15-12-9-6 SET 1 - 15 Reps @ (95/65)|(65/45) SET 2 - 12 Reps @ (115/75)|(75/55) SET 3 - 9 Reps @ (135/95)|(95/65) SET 4 - 6 Reps @ (155/105)|(115/75) COOLDOWN FOR RECOVERY 5:00 Foam Roll Upper Back Wednesday 021721 WORKOUT 5 SETS FOR MAX REPS 1:00 DB Front Squats (Athlete Choice) 1:00 Box Jumps (30/24)* 1:00 DB No Push-Up Renegade Rows 1:00 Hollow Hold 1:00 Rest * Athletes must step down from the box. (Score is Reps) Thursday 021821 SKILL EMOM x 10 MINUTES MIN 1 - 5 Strict TTB + :20 Hollow Body Hang* MIN 2 -:45 Shuttle Run (EZ) *Drop between TTB + Hang (No Measure) WORKOUT 4 ROUNDS FOR TIME 15 Toes to Bar 15 Deadlifts (225/155)|(155/105) 400m Run (Score is Time)
Friday 021921 WORKOUT AMRAP x 15 MINUTES 5-10-15-20...and so on Wall Balls (20/14)|(14/10) DB Hang Clean and Jerks (50/35)(35/20) Hand Release Push-Ups (Score is Rounds + Reps) FINISHER 3 SETS FOR QUALITY 8 DB Zottman Curls Max Alt. DB Hammer Curls