Thursday, Feb. 19th - Sunday, Feb. 22nd
Thursday
Warmup: 3 Rounds of
100 meter row
2 rope climbs
3 tumbles
4 wall walks
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Buy-in - OPP: Split Jerk 6x3 - (taken from the floor)
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Snatch 3x3, 3x2, 3x1
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OTMx12 mins of
odd minutes: 10 box jumps
even minutes: 5 HSPU's
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sellout: 3x1 min on - 1 min off ~ max rep T2B
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burnout: Tabata Row
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Endurance: Meet at Eli Whitney Museum at 6 am
team snow shoe ~ email/text coach Kimmie if you need shoes
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Friday
Warmup: 4 Rounds of
10 Wall balls
8 Box Jumps
6 Slam balls
100 meter row
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For Time:
1000 meter row
then,
5 Rounds for time:
20 KBS 55/35#
20 Burpees
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Saturday
Warmup: 10 mins of
10 ring pushups
10 OH bar lunges
2 Laps
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Buy-in:
- 15 mins of HS walk work
- OTM x 8 mins of 3 power cleans 185/115#
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"Daniel"
50 pullups
400 meter run
21 Thrusters 95/65#
800 meter run
21 Thrusters
400 meter run
50 pullups
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sellout: 3x20 box jumps - No step ups! ~ self regulated rest between each set
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Sunday
Amnesty - pick a workout you may have missed during the week or work on a skill
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