Monday, February 15th
WORKOUT
FOR TIME
40/30 Cal Bike
40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
40/30 Cal Bike
*DB Can be held in any way above the waist.
(Score is Time)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
Tuesday, February 16th
STRENGTH
3 SETS ON A 12:00 RUNNING CLOCK…
1 Snatch Deadlift
+ 1 Hang Power Snatch (Above the Knee)
+ 1 Hang Power Snatch (Below the Knee)
-Rest as needed b/t Sets-
*Weight stays Light for all 3 Sets
(Score is Weight)
WORKOUT
4 SETS ON A 4:00 RUNNING CLOCK…
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining
-Rest 1:00 b/t Sets-
*Power Snatch reps decrease by 3 each set…15-12-9-6
SET 1 – 15 Reps @ (95/65)|(65/45)
SET 2 – 12 Reps @ (115/75)|(75/55)
SET 3 – 9 Reps @ (135/95)|(95/65)
SET 4 – 6 Reps @ (155/105)|(115/75)
(Score is Reps)
Wednesday, February 17th
WORKOUT
5 SETS FOR MAX REPS
1:00 DB Front Squats (Athlete Choice)
1:00 Box Jumps (30/24)*
1:00 DB No Push-Up Renegade Rows
1:00 Hollow Holds
1:00 Rest
*Athlete must step down from the box. (Score is Reps)
Thursday, February 18th
SKILL
EMOM x 10 MINUTES
MIN 1 – 5 Strict TTB + :20 Hollow Body Hang*
MIN 2 – :45 Shuttle Run (EZ)
*Drop between TTB + Hang
(No Measure)
WORKOUT
4 ROUNDS FOR TIME
15 Toes to Bar
15 Deadlifts (225/155)|(155/105)
400m Run
(Score is Time)
Friday, February 19th
WORKOUT
AMRAP x 15 MINUTES
5-10-15-20…and so on
Wall Balls (20/14)|(14/10)
DB Hang Muscle Cleans (35/20)|(20/10)
Hand Release Push-Ups
(Score is Rounds + Reps)
FINISHER
3 SETS FOR QUALITY
8 DB Zottman Curls
Max Alt. DB Hammer Curls
-Rest as needed b/t Sets-
(No Measure)
