Week of 2/3/20-2/9/20

Monday:
3 Sets:
A1. DB Split Squat x 10/side @ 2111
*rest :30*
A2. Feet Elevated Box Glute Bridge x 10 reps
*rest :90*

+

AMRAP 10:
Ascending Ladder – 3, 6, 9, 12, etc.
– DB Thrusters (50/35)
– Box Jump Overs (24/20)

Tuesday:
Handstand Skill Work (10-12 mins)
Level 1: Wall Walks x 5 (3-4 sets)
Level 2: Pike HS Around the Box Drill x 2/direction, (3-4 sets)
Level 3: HS Shoulder Taps x 16-20 reps (3-4 sets)

+

4 Rounds:
– 50 DU’s
– 9 Strict HSPU
– 12 C2B Pullups
*12 min cap*

Wednesday:
For Time:
– Row 1000/750m
+
5 Rounds:
– 20 Wall Ball Shots
– 25 Russian KB Swings (70/53)
+
– Row 1000/750m

Thursday:
Hang Power Snatch
3-3-3-3-3
*rest :90*

+

4 Rounds:
– 10 Hang Power Snatches (95/65)
– Run 2 Laps (300m)

Friday:
AMRAP 5
– 15 Air Squats
– 10 Burpees
– 5 Toes to Bar
*rest 2 minutes x 4 sets*

Saturday:
2020 Valentine’s Day Partner Workout!

In Teams of 2

AMRAP 24:
– 16 Thrusters (135/95)
– 16 Pull-Ups
*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

Sunday:
CLOSED

Enjoy Your Weekend!