Monday 02/17/2020

Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean

*Build to heavy complex. Focus is making contact in the clean.

Conditioning
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
Climb By 1 Rep Each Round

*Mod 2x singles or 30 quick steps. Barbell weight should be doable in sets of 5’s.

Tuesday 02/18/2020

Skill/Strength
5×6 Turkish Get-ups (3 each arm)

Build to AHAP. Use DB or KB. Use a slam ball for an extra challenge.

Conditioning
“Swole Cycle”
8 Rounds: (16min total)
20 Seconds On
10 Seconds Off
——————-
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

*Score is total reps. Do not need to reset bike. 1 round is going through each movement. Focus is fast transitions.

Wednesday 02/19/2020

Conditioning
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm DB Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

*Todays goal is pacing. Try to find a pace that you can continue moving the entire time. Constant motion. Movements should be doable in sets of 10’s. Go over “pro-tips” on each movement.

Midline (post wod if time allows)
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry

Thursday 02/20/2020

TBA

Friday 02/21/2020

Warm up
3 rounds:
6 scap pull-ups + 6 kip swings
5 walkouts w/push up
7 bootstrap squats
7 BB shoulder press
7 BB good mornings

Front Squat
On the 1:30 x 7 Sets

On the 0:00: 3 Reps
On the 1:30: 1 Rep
On the 3:00: 3 Reps
On the 4:30: 1 Rep
On the 6:00: 3 Reps
On the 7:30: 1 Rep
On the 9:00: 12 Reps

*Sets are meant to be challenging. Goal percentages are: 75, 80, 80, 85, 85, 90, 65% respectively.

Conditioning (14min cap)
“Complex Fran”
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)

*Gymnastics movements should each be doable in 2 sets or less. Barbell work should be 3 sets or less. Mod Burpee pull-ups for Bar Mu, Jumping c2b for c2b and jumping pull-ups for pull-ups.