Monday
Buy in – EA Warm up (0-15)
A) Push Press – Build to a heavy Double
6-7 sets (15-35)
B) 10 Burpee Box jumps into
Deadlift 12-10-8-6-4-2 *building
rest 120 sec after deadlift (35-55)
Tuesday
Buy in – 2 Rounds (0-10/15)
40 Air Squats / 40 Mountain Climbers / 15 Arch Hollows / 1 min Wall Squat Hold
Mobility – Frog Stretch
A) T2B 5-6 sub maximal sets (15-30)
*work on proper kipping not just pulling your toes up
B) Back Squat 7×6 to a moderate load
- Keep reps perfect and speed when standing
Wednesday
Buy in – 3 Rounds (0-15/20)
20 Glute Bridge / 15 DB Bent Over Row (moderate) each arm / 10 Light BB Cuban Press / 45 sec side plank each side / 20 Cossack Squat
Partner Alternating EMOM
14 Min – SA Devil Press for max reps
rest 5 min
14 min – SA Push Press + Push Jerk + switch for max reps
Buy out – 2 min per side couch stretch
Thursday
Buy in – Burgner Warm up (0-10)
Mobility – Foam Roll Lats + tricep on BB
A) 3 Position Full Snatch 6 sets @50-65% (15-35)
B) 3 Position Full Clean 6 sets @50-65% (35-55)
Buy out – BB Smash quads and surrounding areas!
Friday
21.2 is 17.1!!
Warm up – 10 min
2-3 sets
12/9 cal row / 4 SLRDL each side / 3 SA Russian DB Swings each side / 2 SA Hang DB Snatch / 3 Inch worm / 3 Bottom Half Burpees / 3 Spider man Lunge Stretch / 3 Box Jump Step downs
then 4 DB Snatch + 2 Burpee Box Jump Overs
21.2 is for time
Dumbbell Snatches 10-20-30-40-50
*15 Burpee Box Jump Overs After Each set
20 min cap
check for appropriate weight and box height
Saturday
You choose!!
March 15, 2021
