022221-022621

Monday 022221 STRENGTH 3 SETS FOR QUALITY 10 Deadlifts Building In Weight 10 Weighted Lunges 1:00 Slow Deadbugs WORKOUT AMRAP x 12 MINUTES 5 Deadlifts (315/225)|(225/155) 10 Box Jump Overs (24/20) 15 Sit-Ups

Tuesday 022321 STRENGTH ON A 20:00 RUNNING CLOCK... 5-5-3-3-3 Back Squat *Build from Moderate to Heavy. WORKOUT 4 ROUNDS FOR TIME 30 Wall Balls (20/14)|(14/10)* 30/25 Cal Bike COOLDOWN FOR RECOVERY 2:00 Couch Stretch (R) 2:00 Couch Stretch (L)

Wednesday 022421

AMRAP X 12

3-6-9-12 and so on.....

Power Snatch (75/55) (65/45)

Push Ups

Jumps over the Bar

FINISHER 3 SETS FOR QUALITY 7-10 Barbell Rollouts 30 Russian Twists -Rest as needed b/t Sets- Thursday 022521 SKILL 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Dropdown from the bar and rest between Strict and Dynamic Pull-Ups WORKOUT 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees -Rest 2:00 b/t Sets- *Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest. Friday 022621

STRENGTH

ON A 15:00 RUNNING CLOCK...

Build to a Heavy Complex of:

1 Power Clean

+

2 Split Jerks

WORKOUT

FOR TIME

12-9-6

Shoulder to Overhead (155/105)|(115/75)

50-50-50

Double Unders

-Rest 2:00-

21-15-9

Shoulder to Overhead (115/75)|(75/55)

50-50-50

Double Unders