Wednesday March 17, 2021

A. 

Row 500 Meters @ Easy Pace

Then...

One Set of:

30 Second Bear Crawl w/ Wrist Stretch

30 Second Alternating Leg Reach

15 Second Dead Hang From Rings

Then...

Two Sets of:

10 Medicine Ball Hamstring Curls, 10 lbs

30 Second Russian Step Ups, Per Side, 24 in

15 Sumo Stance KB Deadlifts, 53 lbs

Then...

Four Sets of:

8 Tempo KB Deadlifts @ 21X1

20 Prone Lying Banded Hamstring Curls

Rest 1 Minute 

B.

Every 4 Minutes for 28 Minutes (7 Sets)

25 Calorie Assault Bike

20 Down-Ups (Burpee without the Jump)

C. 

Three Sets of:

15 Bridged DB Skull Crushers @ 2010

Rest 15 Seconds

10 Single-Leg Hip Thrusts, Per Side, @ 2011

Rest 15 Seconds

45 Second Prone Plank Hold

Rest 60 Seconds

D. 

20 Minute Bike Trainer @ Comfortable Pace

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

A. 

53 lb KB for the Sumo Deadlifts 

2x 53 lb KB's for the Tempo Deadlifts

Blue Band for the Banded Hamstring Curls

 

B. 

Times between 2:13-2:26

 

C. 

2x 15 lb DB for the Skull Crushers

 

D. 

26-28 km/hr for majority of the 20 minutes.

Tuesday March 2, 2021

For Time: (8:20)

30 Calorie Row

30 Strict HSPU

30 Calorie Row

30 Strict HSPU

30 Calorie Row

Rest 5 mins, then...

3 Rounds of: (7:50)

30 GHD Sit Ups

10 Bar Muscle Ups

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

On the 0:00: (2:27, 1:51, 1:18, 0:49, 0:21)

50-40-30-20-10

Ski-Erg Calories

Rest 1:1 after each Set

Then, on the 15:00... (2:16, 1:41, 1:10, 0:44, 0:21)

50-40-30-20-10

Rower Calories

Rest 1:1 after each Set

Then, on the 30:00... (2:32, 1:54, 1:18, 0:48, 0:21)

50-40-30-20-10

Assault Bike Calories

Rest 1:1 after each Set

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