021720-022120

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)