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02.15.21

2/20/2021

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Strength

5-5-3-3
Back Squat 

*Start at 85-90% of last weeks heaviest set of 4. Build each set

Conditioning

AMRAP 12
2-4-6-8, etc
DB Hang Clean 50/35
DB Front Squat
​T2B
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02.13.21

2/20/2021

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Conditioning

"Dorie"

AMRAP 20 w/a Partner 

Buy In: 100m EA Farmer Carry 72/53

Then:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)

While Partner B performs:
Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
​AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
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02.12.21

2/20/2021

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Skill Work

15:00 Handstand Skill

RX- 6 Sets of 3-5 Eccentric Only HSPU- 5 Sec Descent
L2- 6 Sets of :30-:45 HS Hold
L1- 6 Sets of 3-5 Wall Facing Climbs w/2ea Shoulder Tap on Wall


Strength

Deadlift 5x5 @ 75-85%

(can build if speed and position is good)
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02.11.21

2/20/2021

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Active Recovery

E3M x 5
15/12 Cal Row
12 Russian KB Swings
9 Burpees


Accessory Work

5 RFQ
15 Bicep Curls
12 Banded Tricep Push Downs
9 Arnold Press

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02.10.21

2/20/2021

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Strength

4 Sets
8-10 Strict Pull Ups (Weighted if you can do 5+ UB)
8-12 DB Reverse Flyes
15 Supine DB Pull Overs


Conditioning

AMRAP 8
4 Hang Power Cleans 155/105
8 Box Jumps

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02.09.21

2/20/2021

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Strength

6-6-4-4

Back Squat

*Add 5-10lbs each set from last week

Conditioning

For Time
30-20-10
Alt DB Snatch 50/35
Alt Goblet Lunge
Row Cal

Time Cap 15:00 
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02.08.21

2/20/2021

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Strength

6-6-4-4
Strict Press   
Pair with 5ea Half Kneeling Front Rack Rotations


*Heavier than last week

Conditioning

E3M x 4
AMRAP 2
5 Burpees over the Bar
10 Push Press 135/95
ME DU's Score is total DU's
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02.06.21

2/20/2021

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Conditioning

"Emily"

10 Rounds for Time w/a Partner 
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint

Alt partner each round

Cool Down

3 RFQ
3ea 90/90 Thoracic Sweep
5ea Sidelying Shoulder IR/ER
:30 Child's Pose

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02.05.21

2/20/2021

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Skill Work

15:00 Handstand Skill

RX- 5-7 Sets of 3-5 Eccentric Only HSPU- 5 Sec Descent
L2- 5-7 Sets of :20-:35 HS Hold
L1- 5 Sets of 3-5 Wall Facing Climbs w/3 sec pause at wall


Strength

Deadlift 4x8 at 75-80%

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02.04.21

2/20/2021

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Active Recovery

For Time
800m Run
40 Abmat Sit Ups
600m Row
30 Hand Release Push Ups
40 Cal Bike
20 Abmat Sit Ups
200m Farmer Carry
​10 Weighted Push Ups
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