02/03/20 - 02/09/20

MONDAY 02032020

Front Squat: (Build 1 RM 2:00 Rest btw sets) 5 @ 40% 5 @ 50% 3 @ 60% 5@ 75% 3 @ 85% 1 @ 95% +

Benchmark 1 "Chaplin"  EMOM 10: 5 Pull-Ups (Rx+ Chest to bar pull ups) Max Thrusters with Time Remaining (95/65) Score = total thruster reps

Cyclical Work 5 sets of 200m row Rest :30 btw sets

TUESDAY 02042020

Accessory Work (10 minutes) 3-4 Rounds 25ft 90/90 Single arm Bottoms Up KB Carry (each arm) 25ft DB Bear Crawl *𝐤𝐞𝐞𝐩 𝐡𝐢𝐩𝐬 𝐚𝐧𝐝 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬 𝐚𝐭 𝐬𝐚𝐦𝐞 𝐥𝐞𝐯𝐞𝐥

Metcon (6 Rounds for time) 6 Rounds: 800/650m AB (.5 miles/ .4 miles) 250 Row 50 Double Unders (100 Singles) Rest 1 Min

WEDNESDAY 02052020 Power Clean:

(12 Min to Build heavy set of 3)

Metcon (2 Rounds for time) 2 sets 30 Deadlifts 155/105 (RX+ 185/ 125) 30 Alternating DB Snatches (50/35) Rest 3:00

THURSDAY 02062020

Bench Mark 2: "Welles" (AMRAP - Rounds and Reps) AMRAP 25: 1 Mile Run With remaining time, max rounds of: 14 Lateral Burpees over the Bar 12 Toes to Bar 10 Shoulder over the Head 95/65 (Rx+ 115/75) You will run 1-mile only one time. Score = max rounds and reps of burpees, TTB, and Shoulder to overhead.

FRIDAY 02072020 Skill Work Bar & Ring Muscle up progression work.

RX: Metcon (Time) For Time: (20 Min CAP) 3 Rounds: 7/5 Bar Muscle Ups (jumping BMU) 20 Wallballs (20/14)

INTO 3 Rounds: 7/5 Chest To Bar Pull-Ups 20 Box Jumps (24/20)

RX+: Metcon (Time) For Time: (20 Min CAP) 3 Rounds: 5/3 Ring Muscle Ups 20 Wallballs (20/14)

INTO 3 Rounds: 7/5 Bar Muscle Ups 20 Box Jumps (24/20)

Midline 3 sets Partner Work P1: 15/ 10 cal row P2: Front rack barbell hold (Heavy) Both: Complete 24 Bicycle crunches with torso upright

SATURDAY 02082020 Metcon (AMRAP - Rounds and Reps) 30 min ARAP 50 Cals Row or Bike 50 Plate Ground To  Overhead 45/25 50 Cals Row or Bike 100 Sit-Ups 50 Cals Row or Bike 200 Walking Lunges (Rx+ 45/25 plate) P1: Working P2: Holds single KB Suitcase Style (Cannot use 2 hands to hold, but can switch hands) *Each athlete works for 1:00 **if KB touches ground at any point, both partners stop and perform 10 burpees. (This includes transition)