February 17 – 23 programming!!

Monday

Closed Family Day

Tuesday

Buy in – EA Warm up

A) 2 Sets
1 Power Clean @70% 1RM Power Clean

2 Sets
1 Power Clean @75% 1RM Power Clean

2 Sets
1 Power Clean @80% 1RM Power Clean

3 Sets
1 Power Clean @85% 1RM Power Clean

2 Sets
1 Power Clean @80% 1RM Power Clean

1 Set
1 Power Clean @75% 1RM Power Clean

B) In 10 singles or less, build to a heavy Back Squat for the day.

C) 2 Sets (1 set every minute on the minute)
5 Deadlift
-Directly Into-
3 Sets (1 set every minute on the minute)
3 Deadlift
-Directly Into-
5 Sets (1 set every minute on the minute)
1 Deadlift

Wednesday

Buy in – 2 Sets
1:00 Bike (easy-moderate) / 10 Hip Flows / 10 Cossack Squats / 5 Strict Chin Up
-Then-
2 Sets
Foot clamp to stand and back down on rope. Working on strong efficient foot clamp

Metcon – 5 sets (1 set every 6 minutes)
25/20 Calorie Bike
15 Back Squats (155/105)
2 Rope Climbs

A) 3 Sets
10 Straddle Seated Barbell Press @6.5-7/10 RPE
5 Supinated Grip Barbell Bent Over Row @9/10 RPE
*Rest 2-3 minutes between sets

Thursday

Buy in – 2 Rounds

1 min Side Shuffles / 15 Push Ups / 10 Cat Cow / 15 Sit ups / 20 Russians Twists

A) Bench Press

5-5-5-3-3-3-1-1-1-1 Building to a heavy

Metcon – 6 sets:
6 Devil press (2×50/35)
12 Toes to Bar
-rest 1:1 b/t sets-

Friday

Buy in – 2 Rounds

1 minute Ski / 20 second HS hold into slow negative / 10 Zombie Squats / 10 Bootstrap Squats / 5 Bulldogs each position

A) 3 Sets (1 set every minute on the minute)
3 Front Squat
-Directly Into-
2 Sets (1 set every minute on the minute)
2 Front Squat
-Directly Into-
5 Sets (1 set every minute on the minute)
1 Front Squat
*Start around 60-65% and Build to a heavy single for the day

Metcon – Partner Throwdown Friday

100/80 Calorie Ski
-into-
3 Rounds
30 Power Cleans (95/65)
20 Strict Handstand Push Ups
-into-
100/80 Calorie Ski