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
