Monday – 02/19/18

Weightlifting

Deadlift
2-2-2-2-2

Metcon

AMRAP in 10 Minutes

2-4-6-8-10-12 …

Alternating jumping lunge steps
Toe-to-bar

Gymnastics Metcon

“Amanda”

for time

9-7-5
Muscle up
Squat snatch

Tuesday – 02/20/18

Weightlifting

EMOM for 10 Minutes

2 Power clean

Metcon

With a clock set for 12 minutes

1 Minute of Push-ups
1 Minute of Pull-ups
2 Minutes of Push-ups
2 Minutes of Pull-ups
3 Minutes of Push-ups
3 Minutes of Pull-ups

Strength

Back Squat

10 Rep max back squat

Wednesday – 02/21/18

Gymnastics

Tabata L-sit

Metcon

With a clock set for 21 minutes complete:

7 Minutes of
Wall ball shots 20/14 lb 10/9′

7 Minutes of
15 Double Unders
10 Kettlebell swings 32/24 kg

7 Minutes of
Burpees

Skill

6x90s

Row 15/10 calories then

straight set of bar muscle ups

Thursday – 02/22/18

Strength

Front squat
3-3-3-3-3

Metcon

4 Rounds of 1 Minute on each station
Row for calories
Toe-To-bar
Two arm dumbbell power clean 50/35 lb
Rest

Weightlifting

EMOM for as long as possible

1 Squat snatch

start at 60% and increase after making 3 lifts.  Increase 5% for every 3 made lifts.  Strikes your out.

Friday – 02/23/18

Rest day

Saturday – 02/24/18

AMRAP in 20 Minutes

8 Toe-To-Bar
10 Hang DB clean and jerk 50/35 lb
14/12 Calorie Row