MONDAY, FEB 17
METCON
3 rounds:
3:00 row for calories
2:00 KB hang squat cleans (53/35)
1:00 bike for calories
-2:00 rest between rounds-
Stagger start time by 3:30 to to allow sharing of rowers/bikes. Switch arms as needed for the KB hang squat cleans.
Note reps completed (cals + reps) each round. Score is total reps.
TUESDAY, FEB 18
STRENGTH
EMOM 10:
Hang clean and jerk (1+1)
Build in weight
METCON
5 rounds:
12 deadlift (155/105)
9 hang power clean (155/105)
6 push jerk (155/105)
Compare to 1/7/2020
WEDNESDAY, FEB 19
STRENGTH
Overhead Squat
15 minutes to build to a heavy set of 3
METCON
AMRAP 14:
14 front squat (135/95)
7 CTB pull-ups
7 overhead squats (135/95)
7 CTB pull-ups
THURSDAY, FEB 20
STRENGTH
Strict Press
15 minutes to build to a heavy single
METCON
AMRAP 12:
4 single arm DB strict press (40/25), 140m run
8 single arm DB strict press (40/25), 140m run
12 single arm DB strict press (40/25), 140m run
…continue adding 4 reps until time is up.
For 140m, run from the bay door to the end of the building and back TWICE. Reps may be split up between arms as needed (it is recommended to split up the reps evenly). For example, in round one, perform 4 total reps, 2 left then 2 right.
FRIDAY, FEB 21
METCON
AMRAP 20:
24 DB snatch, alt arm (50/35)
12 burpee box jump overs (24/20)
6 sandbag over shoulder (150/100)
3 rope climbs
DB may be held in any position for the step-ups.