021119-021519

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/t sets

Thursday 021419

Workout

5 Sets

200m Run

1:00 Plank

:30 Bar Hang

:30 Hollow Rock Hold

10 L. Arm Russian KB Swings (53/35)I(35/25)

10 R. Arm Russian KB Swings (53/35)I(35/25)

Rest 1:00

*For static holds hold as long as you can in the time allotted but move on after time is up

Friday 021519

Workout

EMOM X 20

Min 1 -- 20 Cal Row

Min 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute :50-:45 or less!

3 Sets

10 Slow Pike ups on Rower

10 Push Ups

Rest as needed between Sets