Monday, February 14th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…
1 Clean Deadlift
+
1 Hang Power Clean
(Below the Knee)
+
1 Power Clean
(Score is Weight)
WORKOUT
“CUPID SHUFFLE”
EMOM x 14 MINUTES*
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
(Score is Total Reps of Power Clean)
https://vimeo.com/675354037/7c78c4b4d6
Tuesday, February 15th
STRENGTH
4×3 Overhead Squat
*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week. Week 7 of 8
(Score is Weight)
WORKOUT
6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar
*After EVEN NUMBER rounds (2,4,6) complete a 200m Run. Workout ends with 200m run.
**Option for ‘Unbroken’ Double Unders
(Score is Time)
FINISHER
3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans
-Rest 1:00 b/t Sets-
(No Measure)
https://vimeo.com/675353878/16d2ec57d5
Wednesday, February 16th
WORKOUT
4 SETS
AMRAP x 5 MINUTES
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off each Set.
(Score is Total Rounds + Reps)
FINISHER
FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups or Tuck-Ups
Hollow Rocks
(Score is Time)
https://vimeo.com/675353741/ec2c9b5845
Thursday, February 17th
WORKOUT
“SKULL ISLAND”
10 ROUNDS FOR TIME
3 Deadlift (315/205)|(225/155)
3 Ring Muscle-Ups
5 DB Hang Squat Cleans (50/35)|(35/20)
5 Strict Handstand Push-Ups
(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Chest to Bar Pull-Up
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/675353452/d0d1092cae
Friday, February 18th
STRENGTH
3 SETS FOR QUALITY
3/3 Turkish DB or KB Get-Ups
(Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*
*Unweighted. Strict adherence to the Tempo.
(Score is Weight)
WORKOUT
FOR TIME
40 KB Goblet Walking Lunges (53/35)|(35/26)*
Immediately Into…
4 ROUNDS
20/15 Cal Bike
15 Burpees to Target**
Immediately Into…
40 KB Goblet Walking Lunges*
(Score is Time)
*Each step is 1-Rep.
**Target 6 inches above standing reach
