February 19 – 25 programming!!

Monday – Closed

Tuesday –

Buy in – 3 Sets
1:00 Row
10 Lateral Box Step Up (each side)
10 Stationary Lunges (each side)

A) 10 Front Rack Step Ups @ 6/10 RPE
10 Front Rack Step Ups @ 6.5/10 RPE
10 Front Rack Step Ups @ 7/10 RPE
10 Front Rack Step Ups @ 7.5/10 RPE
*10 Hip Extension with :30 hold on last repetition after each set

*Front Rack Step Up: 5 each leg

Week 7 Row

600m at Fast, Rest 90 Sec
200m at Sprint, Rest 3 Min
500m at Fast, Rest 75 Sec
175m Sprint, Rest 3 Min,
400m at Fast, Rest 60 Sec
150m Sprint, Rest 3 Min
300m at Fast
-NO REST-
125m Sprint at Max Effort
Total: 2450m

Wednesday

Buy in – 3 Sets
:30 Ski
:15 Wall Facing Handstand Hold into 10ft Handstand Walk (or 10ft reverse bear crawl)

Metcon – 8 sets
8 Shuttle Runs (50ft)
12/9 Calorie Ski
15ft Handstand Walk or 25ft reverse bear crawl
-Rest 1:1 b/t sets-

A) 5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set

Thursday

Buy in – 2 Sets
1:00 Row OR Ski (moderate)
5 No Jump Burpee
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Press (each arm, moderate)
10 Banded Good Morning
10 Kip to Swing

A) Build to a heavy single Squat Clean and Split Jerk

Metcon – AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar

Friday

Buy in – EA Warm Up

A)1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch

B) 5 Back Squat @ 65% 1 RM Back Squat
5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat

Partner Throwdown Friday!!

For time! Go fast!

50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders

Both Partners Skip At the same time then synchro on the Front Squats