February 7th to 13th programming!!

Monday

Buy in – 2 rounds

300m row or ski / 10 inch worm W/push up / 10 step ups / 20 Cossack squats / 10 Face Pulls

A) Back Squat – 4×5 @75%

Metcon – 3 sets

7 T2B

7 Burpee Box Jump Overs

7 T2B

7 Burpee Box Jump Overs

7 T2B

Rest 1:1

3:30 cap per set

go fast!!!

Tuesday

Buy in – 2 Rounds

2 min Bike / 10 Bird Dogs / :30 sec Handstand Hold / 15 Banded good Mornings / 10 Banded Glute Bridge

Metcon-

2 sets – 15 -12-9

Calories on Bike (ladies 12-9-6)

Deadlifts (185/125)

rest 1:1 (5 min cap)

then 1 set –

40/32 Cal Bike (hard)

100ft HS Walk (scale is 10 wall walks)

A) Single Arm Banded Lat Pull down 3×10

B) Seated Single Arm Banded Row 3×10

C) Single Arm DB Kick Back 3×10

Wednesday

Buy in – EA Warm up

A) Power Clean x2 + Push Jerk x2

*pause at parallel for 1 sec on clean

5 sets between 70-80%

Metcon – 5 Rounds for time

20 Alternating Hang DB Clean and Jerk

10 HSPU

Buy out – Couch Stretch 2 min per side

Thursday

Buy in – 2 Rounds

40 Single Unders / 20 Plate Hops / 10 Goblet Squats / 10 Goblet Push Press / 5 Jump Squats

A) Bench Prep – 3×5 Slow eccentric Push ups

B) Bench Press – 7-5-3-7-5-3

Metcon – 3 Rounds (one every 7 minutes)

90 Double Unders

30 Wall Balls 20/14

Goal – 4 min

Cap – 6 min

Friday

Buy in – 3 Rounds

10 Burpees / 10 Deadbugs / 10 each Leg SLRDL W/DB / 10 PVC Power Snatch

Metcon – 8 Rounds

12/10 Cal Row

12 Snatch (75/55)

12/10 Cal Row

rest 1:1

A1) Standing BB Curl 3×10

A2) Standing Tricep DB French Press 3×10

February 7, 2022

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