Feb. 28-Mar 6
MONDAY
A. Back Squatx10x5@55%-slow even tempo, perfect reps
B1. HSPU or Push Up SLOW negativex2x4 (aim for 20 seconds!)
B2. CG Bench Pressx10x4
30 Clean and Jerk (Full Squat)
30 ALTERNATING Front Rack Lunges in place-less weight if necessary
TUESDAY
A. Power Snatch EMOM 10-2 perfect reps building if possible
B1. High Ring Pull up or Ring Rowx3x5
B2. Bar Hangx45 sec-1 minutex5
15 min AMRAP
Row 15 or Bike 10 Cal
15 Pull ups
15 GHD Sit ups
**in bigger groups, GHDs will be rotated (sub for GHD is 30 Abmat Situps)
WEDNESDAY
A. High Hang Cleanx3x5@50-60%...SPEED! DROP UNDER!!
B. 10 minutes
:20 sec BOAT POSE
10 Leg Lowering Abs
:20 sec Tuck Sit
10 Arch Ups
F*&^ these DBS
5 rounds
10 Box Step Overs
12 DB HPC
15 DB STO
*every drop of the DBS is 10 Burpees
THURSDAY
A. Front Squatx10x5@55%-slow even tempo, perfect reps
Jeanine's Request-From CFNE
1 Mile Run
21 KBS
21 Goblet Squats
800 M Run
15 KBS
15 Goblet Squats
400 M Run
9 KBS
9 Goblets Squats
FRIDAY
A. Snatch Pullx5x5@100%
B1. Weighted Pull upx3x5
B2. Bicep Curlsx10x5
Open 22.2
SATURDAY
Teams of 2
30 Wall Ball each-can be performed at same time
100 M Lunge-one person always holding an "object" (KB, wall ball, plate, sandbag)
30 Wall Ball each
50 HSPU-partner must hold a handstand (if doing push ups, partner must hold plank)
30 Wall Ball each
100 M Lunge-one person holding an object
30 Wall Ball each
SUNDAY
Run 400 M, Rest 1 minute
Run 400 M, Rest 2 minutes
(Row would be 500M)
x3
20/10 cal AB
15 KBS
10 Burpees
SPRINT (Always rest x3 work)
x3-5