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021720-022120

February 16, 2020

 

Monday 021720

Workout 

WORKOUT 
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

(Score is Time) 

COOL DOWN 
FOR RECOVERY
5:00 Flow Stretching - Full Body

(No Measure) 

Tuesdays 021820

Workout 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift

(Score is Load) 

WORKOUT 
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar

*50 Double Unders after each full set

(Score is Time) 

Wednesday 021920

Workout 

STRENGTH 
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load) 

WORKOUT 
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps) 

OPTIONAL COOL DOWN 
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure) 

Thursday 022020

Workout 

WORKOUT 
EMOM x 18 MINUTES
MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 -- :50 Max Reps of "BW Flow"**
MIN 3 -- :50 Max Reps of Rope Climb

*1 Rep of "KB Flow" is...
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is...
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru ®

(Score is Reps) 

FINISHER 
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike) 

Friday 022122

Workout 

STRENGTH 
ON A 20:00 RUNNING CLOCK...
Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load) 

FOR TIME 
BENCHMARK WORKOUT
"ISABEL"

30 Power Snatch (135/95)|(95/65)

*Last seen in 2018

(Score is Time)

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