Week of 2/11/19-2/17/19

Monday:
Overhead Squat
10-8-6-4-2
*rest 2m between sets*

+

AMRAP 10
20 Box Jumps (24/20)
10 Hang Squat Snatch (95/65)

Tuesday:
3 sets:
Barbell Bench Press x 8 reps
*rest 2m between sets*

+

5 Rounds for Time:
14 Dumbbell Deadlifts (50/35)
14 Alternating Dumbbell Shoulder to Overhead (50/35)

Wednesday:
EMOM 10
Power Clean

+

For Time:
50/35c Echo Bike
30 Hang Squat Cleans (135/95)
150 Double Unders
*12m cap*

Thursday:
AMRAP 16
2 Devil’s Press (50/35)
2 DB Step Ups (50/35) (24/20)
*reps increase by 2’s: 2/2, 4/4, 6/6, 8/8, etc.*

Friday:
4 sets:
10 KB Windmills (5/side)
10 KB Single Arm Situps (5/side)
*rest 60s)

+

EMOM 12
1 – 10 HSPU
2 – 8-12 Toes To Bar

Saturday:
Valentine’s Day Partner Workout!

In teams of 2:
AMRAP 24
16 Thrusters (135/95)
16 Pullups
*400m run together every 6 mins*

-400m run starts at 0:00 (3 laps around back parking lot)
-pick up where you left off when returning from 400m run
-score is total rounds + reps

Sunday:
Open Gym