Wednesday February 24, 2021

Strength:

Push Press

(Every 90 sec) 

4x2 @ 90% of 1-RM

Conditioning:

AMRAP 7 Mins of:

3-6-9-12-etc

Power Snatch (115-lbs)

Strict HSPU

Midline Work:

27-21-15-9 Reps of:

Ski-Erg Calories

GHD Sit Ups

Midline Work:

Five Sets of:

1-Min Sandbag Bear Hug (150 lbs)

1-Min Rest

===================================

235-lbs

 

89 Reps (14 Strict HSPU into the round of 15)

 

7:30

 

Done

Tuesday February 23, 2021

3x 6-min Rounds of:

75 Wall Balls (20 lbs)

45 Double Unders

15 Ring Muscle-Ups

** 10 Burpee Penalty for any break of an exercise **

Rest 6 mins b/t Rounds

 

Snatch

60/3, 65/3, 70/3, 75/2, 80/2, 85/1, 88/1, 88/1, 88/1

(Last 3 singles every 60-sec)

 

Gymnastics

Three Sets of:

5 Strict Toes to Bar

30-sec Arch Hold

Then:

EMOM 3 mins of:

30-sec Max Rep Alternating Single-Leg TTB

Rest 1 min, then...

EMOM 2 mins of:

30-sec Max Rep Hollow Rocks

Rest 1 min, then...

EMOM 3 mins of:

30-sec Max Rep Toes to Bar

 

=================================

 

2 Rounds + 27 Double Unders

 

140, 155, 165, 175, 190, 200, 205, 205, 210

 

20, 16, 16

21, 21

16, 16, 16 

Monday February 22, 2021

Every 90-sec for 8 Sets:

1 Pause Back Squat @ 83%

3 Seated Box Jumps 

 

4 Rounds of:

20 Shoulder to Overhead (135)

25 Calorie Row

Rest 2 mins b/t Rounds

 

50 Hollow Rocks w/ 10-lb Plate

 

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of:

Assault Bike Calories

Chest to Bar Pull Ups

==================================

Back Squat = 350 lbs

Metcon = 1:37, 1:34, 1:31, 1:28

AAB/C2B = 6:16  

 

Saturday February 20, 2021

Eight Sets of:

1 Pause Front Squat @ 85%

3 Depth to Broad Jumps 

(Every 90 sec)

 

Open Workout 18.1

AMRAP 20 Minutes

8 Toes to Bar

10 DB Hang CJ (50)

14 Calorie Row

 

For Time:

200-ft Handstand Walk

 

Rest 3 mins, then...

 

For Time:

200-ft Handstand Walk

======================================

Front Squat: 305 lbs

Open Workout: 13+8 (424 Reps)

HS Walk: 2:25, 2:26

Friday February 19, 2021

Deadlift

4x2 @ 85% 

(Every 90-seconds) 

For Time:

21-15-9 Reps of:

DB Snatch (50)

Burpees over DB

Rest 3 mins, then...

For Time:

9-15-21 Reps of:

Burpees over DB

DB Snatch (50)

Ten Sets of:

1 Hollow/Arch Kip

1 Clapping Kip 

1 Toe to Bar

Then:

For Time:

30 Bar Muscle-Ups

Every break = 5 Burpees to 6-in Target

=========================================

Deadlift = 425 lbs

Metcons = 3:36, 3:36

Bar Muscle Ups = 3:52

Thursday February 18, 2021

40-minute Bike Trainer @ Z1

Then:

3x 30-sec Handstand Hold (Wall)

3x 30-sec Handstand Hold (Band)

3x 30-sec Handstand Hold (Freestanding)

Wednesday February 17, 2021

Push Press

5x3 @ 85% of 1-RM.

(Set every 90-sec)

8 Rounds of:

30 Double Unders

15 Clean & Jerks (95)

Rest 45-sec b/t Rounds

2 Rounds of:

1 Mile Assault Runner

50 GHD Sit-ups

==========================

225-lbs

 

:59, 1:00, :59, 1:00, 1:01, 1:11, 1:10, 1:08

 

24:55

 

Tuesday February 16, 2021

For Time: 

Row 1000 Meters 

50 Overhead Squats (45) 

15 Ring Muscle Ups 

50 Overhead Squats (45) 

Row 1000 Meters

 

Snatch

60/3, 65/3, 70/3, 75/2, 

80/2, 85/1, 85/1, 85/1, 85/1. 

Last 4 singles = every 60 sec

Toes to Bar

15 Strict TTB from Static Arch

Then:

4x 20 UB Toes to Bar

Rest 2:1 b/t Sets

 

=================================

13:21

 

:29, :28, :28, :28

Monday February 15, 2021

Pause Back Squat

4x2 @ 80% of 1-RM

(plus 3 seated box jumps after each set)

(Every 90-sec)

(2-sec pause each rep)

 

3 Rounds of:

30-Calorie Assault Bike

50 Wall Balls (20-lbs)

Rest 3 mins b/t Sets

 

3 Sets of:

6 Hollow Arch Kips

5-sec Hang in Hollow Position

5-sec Hang in Arch Position

 

5 Rounds of:

150m Assault Runner

15 C2B Pull Ups

 

================================

 

335-lbs

3:17, 3:14, 3:12

7:17 

Friday February 12, 2021

 Deadlift 

7-7-5-5-3-3-1-1

Rest 90 sec b/t Sets

(Work to a Heavy Single)

Then:

12-9-6 Reps of:

Deadlift (315)

Bar Muscle-Ups

+

Back Squat

50/3, 60/2, 70/2, 75/2, 80/1, 85/1, 90/1.

Rest 2 Minutes b/t Sets

Then:

Every 1 min for 12 mins

1. Row 20 Calories

2. 5 Back Squats @ 65%

 

Deadlift: 205-255-300-350-400-425-450-460.

Metcon: 4:23 

Back Squat: 210-255-295-315-335-355-380

EMOM: Done @ 275 lbs