Monday 02/24/2020

Strength/skill:
E2MOM x4
2 power snatch + 3 OHS

*build to AHAP

Conditioning
“Foot Locker”
5 Rounds: (18min cap)
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

*mod v-ups for TTB. Wallball goal is to use Rx ball regardless of height. Barbell work is light and should be doable unbroken.

Tuesday 02/25/2020

Strength:
E2MOM x5
5 deadlifts

*start at 50% and build to 80% or AHAP

Conditioning

“The Undertaker”
AMRAP 13:
Buy-In: 60/50 cal Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

*deadlift weight is moderate and doable unbroken. Mod 25 plate hops for DU.

Wednesday 02/26/2020

Strength:
5-4-3-2-1 back squats

*Perform a set every 2min. Percentage goals: 75, 80, 85, 90, 95%+

Conditioning

“Boulder shoulder”
For Time: (8min cap)
2 rounds
20 Push Presses (115/85)
20 burpees
Then…
500m row

*workout pace is fast. Push press should be doable in 2 sets or less.

Thursday 02/27/2020

Conditioning:
Lynne
5 rounds for max reps of: (25min cap)
Body-weight bench presses
Pull-ups

*score is lowest number of bench press + pull-ups. Bench press weight should be challenging to get a set of 10. Mod banded pull-ups. Goal is consistency across rounds. Rest as needed between rounds.

Midline cash out:
3 rounds
15 GHD sit-ups
15 banded good mornings
15 plank push ups

Friday 02/28/2020

Front Squat
On the 1:30 x 7 Sets

On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Add 5lb to all sets from last week.

Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)

*1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

*goal rounds; weight 1 4 rounds, weight 2 3 rounds, weight 3 2+ rounds.